Tips for eating healthy when away from home

It can be hard to stick to a nutritious, balanced, fresh diet at the best of times. When you are away from home, this can be almost impossible! Many take-away options are highly processed, full of saturated fat and high in energy.

Here we go through some food tips to help you make the best decisions during certain occasions.

Travelling

  • When you are travelling consider pre-packing some healthy food snacks with you (fruit, nuts) and always carry water
  • If you are at a bakery or café, ask for a salad, wholegrain roll or wrap
  • Avoid pies and pastries

Take-away food

  • Choose bread-based options
  • Avoid pastries and deep fried food
  • Try to share your meal to reduce your portion size
  • Avoid sauces that are high in fat such as cheese and mayonnaise
  • Drink Water not soft-drinks

With Friends

  • If you are out with friends, offer to bring a fruit or salad plate
  • Fill at least half of your plate with salad
  • Serve yourself to control your portion size
  • Plan for gatherings outside that’ll help take the focus off food and you can potentially enjoy some light activity/exercise with your friends

At Restaurants

  • Consider an entrée sized meal
  • Avoid the chips and choose the salad instead
  • Order the sauce separately so you can control how much you eat
  • Avoid deep-fried meat and consider the pan-fried options
  • Choose lean-meat meals
  • Consider sharing with a friend
  • Finish with fruit or share a dessert
  • Eat slowly and monitor how full you feel

Whatever situation you are in, always avoid having soft-drinks with your meals. Drink water instead and limit alcohol.

Information Sourced from

Department of Health (2015). “Eating away from home”, accessed 16th January 2017; https://www.eatforhealth.gov.au/eating-well/tips-eating-well/eating-away-home


Wendy Allen is the RubyFit blogger. She has a Bachelor of Sport and Exercise from the University of Technology and Master of Pharmacy from the University of Sydney


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