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