Keep your good habits by making good food choices while traveling or eating away from home.

Bring water – If eating in the car is a trouble spot for you, make it a rule to only bring water in the car if you are traveling for an hour or less.
Avoid the fast food trap – If your weakness is stopping at convenience stores, fast food restaurants, or vending machines, put those on your “do not stop” list – or only order one item like the grilled chicken & bring the rest of your meal in a cooler. Lettuce, instead of a bun, wrapped around chicken or a burger is a tasty alternative. Make the local grocery store your food stop or get yourself a cooler where you keep a ‘stash’ of healthy options – energy bars, bottled water, nuts, or fruit.
Plan Ahead – Planning prevents you from falling back on bad habits if you suddenly get hungry on the road, in a meeting or at your desk. Bring a healthy snack or lunch to see you through. Include some protein; it satisfies longer. With the apple, bring some peanut butter or nuts. Microwave popcorn (trans fat-free, of course) is also a great choice.
Brown bag it – Carrying lunch to work saves you lots of money, plus you have the added benefit of choosing what’s healthiest for you! And skip the brown bag; pack a reusable lunch bag or cooler instead.
Take healthy Foods that travel well - Cottage cheese, vegetable sticks, yogurt, fruit, granola bars and nuts are great choices.
Keep it safe – Keep refreeze-able ice packs in your freezer to throw in your cooler when transporting meat, dairy and cooked foods. Freeze 100% juice packs or, in a pinch, throw some ice cubes in a zipper lock plastic bag.

At the Restaurant

Avoid temptation - Know what you are going to order before entering the restaurant; then place your order without looking at a menu. Check options and nutritional info on the internet for many restaurants.
Order first – With a group, order first so that you are not tempted by others’ choices.
Think fish - If you don’t eat enough fish (twice a week is recommended), make this your time to order a fish dish with lots of vegetables on the side. Other healthy options are lean meat and poultry.
Healthy prep – Order menu choices baked or steamed, not fried or sautéed.
Portion size – When eating out, skip the entrée. Soup and salad may be enough; check out the appetizer section for smaller portions. Make most of your plate veggies, the smaller part – protein.
Enough for two - Consider splitting a meal with your dining partner.
Plan for leftovers – Ask for a “to go” box and put half of your entrée in it before you begin. Voila, two meals for the price of one. If that is not feasible, give yourself permission to leave food on your plate.
Healthy sides – Choose salad or vegetables rather than fries or onion rings.
Delicious desserts – Select fresh fruit or berries.
Skip the bread – Unless it is whole grain.

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