It is easy to be tempted with the so many selections of food when you eat out, especially if everyone around you is eating food that are unhealthy. But, what are the effects of always chowing down on fast food? Well, if you eat too much fast food or if you always choose high fat, high-calorie menu items, this can drag your body down. The most obvious result is weight gain. Keep in mindthat what we eat can affect how our bodies function. Eating the right or wrong food can greatly influence the following:

• Mental functioning
• Emotional well-being
• Energy
• Weight
• Strength
• Future health

Eating Outside

It is not actually difficult to make good choices when eating at a fast-food restaurant, the mall, or even at the school cafeteria. Most cafeterias and fast-food places offer healthy options such as grilled chicken or salads. However, always think of portion sizes and high fat add-ons like dressings, cheese and sauces these places offer.

Make Wise Choices when Eating Out by:

Going for balance. Choose meals such as fish, chicken, or beans, fruits, and vegetables (fries and potato chips are not included as veggies), and whole grains. How about the next time you are out, order a turkey sandwich on whole wheat with lettuce and tomato?

Watching for portion sizes. The portion size of American foods have amazingly increased over the past few decades. Most consumers are now taking advantage of that 8 ounce of hamburger and eating more than they could chew. We are actually eating way more than we need.

Drinking water or low-fat milk. Regular sodas, juice, and energy drinks only provide empty calories that you don’t actually need.

Eating at a Restaurant

Most restaurants serve way larger portions than what we normally have at home. To avoid the larger servings, you can ask for half portions, share an entree with a friend, or just do not try to eat everything and take the half portion at home.

Restaurant tips:

• Ask for salad dressings and use them sparingly.
• Instead of mayonnaise or oil, use salsa and mustard.
• Ask for olive or canola oil instead of butter or margarine.
• Use non-fat or low-fat milk instead of whole milk.
• Avoid ordering fried meals. Instead, order baked, broiled, or grilled lean meats.
• Avoid french fries as your side dishe, prefer salads and vegetables. If you are going to order a baked potato, use only a small amount of sour cream instead of butter.
• Choose fresh fruit for dessert.

Mall or Fast-Food Place Tips:

Choose:

• A small hamburger
• Frozen yogurt
• Deli sandwiches on whole-grain bread
• Veggie pizza
• Grilled sandwiches
• A side salad

Eating in the School Cafeteria

The tips given for eating in a restaurant and at malls can also be the same when eating in a cafeteria. But, try adding vegetables and fruits if possible. Opt for leaner, lighter items. Choose sandwiches on whole-grain bread or a plain hamburger, and go easy on mayonnaise and heavy salad dressings. It is also advisable to pack your own lunch occasionally. If you are going to pack your own lunch, pack a healthy punch.

It is not actually difficult to eat healthy while on the go. And, the great news is that you can splurge once in a while, as long as you know that you are following good food choices, then it is alright.