Tips for How To Maintain Your Healthy Weight On the Go

Why This Matters

• Many people eat out or grab food while on the go multiple times per week
• Making smart choices during these occasions can help maintain a healthy weight
• The balance of energy in (what you eat/drink) vs. energy out (movement, metabolism) is key over time

What Makes an Eating Plan “Healthy”

A healthy diet should:

• Emphasize fruits, vegetables, whole grains, lean proteins, and low- or non-fat dairy
• Be low in added sugars, saturated fats, trans fats, sodium
• Follow recommended portion sizes (often, what seems like one serving size might actually be two or more)
• Use healthy oils in moderation

Making Smarter Choices When Eating Out or Ordering

• Ask for special requests (e.g. sauce on the side, grilled instead of fried)
• Look up menus in advance and pick healthier options
• Split entrees or take part home
• Choose menu options that include the words: Baked, broiled, steamed, poached, grilled, lightly sautéed, roasted
• Limit menu items that include the words: Fried, crispy, rich sauce, creamy, breaded, au gratin

Smart Choices by Meal Type / Setting

Breakfast

• Go for whole-grain cereal or oatmeal + fruit + low-fat milk
• Egg substitute or egg whites
• Avoid heavy pastries

Beverages

• Water (with lemon), unsweetened iced tea, flavored sparkling water
• Limit sugary drinks and soda

Sandwiches / Entrees

• Choose lean poultry or fish on whole-grain bread
• Request dressings, sauces on the side
• Load up on vegetables

Sides & Salads

• Opt for steamed vegetables, fruit, or whole grain sides
• For salads, choose light dressings, skip high-fat toppings

Fast-Food / Quick Options

• Grilled over fried
• Small burgers, skip extra cheese or sauces
• Baked potato (without heavy toppings) instead of fries
• Make your own “lighter” version by omitting or requesting changes

Portion & Serving Size Tips

• Recognize when a single serving is larger than what’s ideal
• Focus on smaller portions + higher-quality foods
• If your plate or box is oversized, fill only part with calorie-dense foods, leave space for vegetables or lean protein

Budget-Friendly Healthy Choices

• Cut down on eating out frequency
• Share or box half the meal
• Use the “value menu” or smaller portions when possible
• Prepare ahead / bring your own healthier options

Key Takeaways

• Eating on the go doesn’t have to derail your health goals
• You can maintain balance by choosing wisely and controlling portions
• Encourage flexibility — don’t aim for perfection every time, but choose smarter most times
• Over time, small changes in how and where you eat can make a big impact

Sources:

• https://www.nhlbi.nih.gov/sites/default/files/publications/14-7415.pdf

Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or another qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions.

Do not ignore or delay seeking professional medical advice because of information contained in this resource.

Call 911 if you are experiencing a medical emergency.