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Diet-on-the-GoWho's got time to cook anything nowadays, let alone labor over a hot stove preparing healthy, diet-friendly food?
What we need, with our new, no-time-to-spend-in-the-kitchen lives, is fast food Not anymore. The Diet-on-the-Go meets all of these needs. Here's how it works. For each meal, you've got three categories of menus to choose from: Ready-to-Eat foods come packaged ready to serve from the grocery store deli, sushi counter, sandwich shop or cafeteria. Heat-and-Eat choices also come from the grocery store and require very brief preparation: no more than 10 minutes of cooking or reheating. Take-Out foods can be bought at the new "fast casual" restaurants or are traditional favorites with a healthier twist. You can mix and match the categories or make substitutions to the menus to meet your preferences (but keep in mind our nutritional guidelines below). Besides being fast, easy to prepare and healthy, these menus are also designed to help you cut excess calories and lose weight. The different meals vary somewhat, but here are the general guidelines: Breakfasts average 350 calories, with 15 grams protein, 50 grams carbohydrate, 7.5 grams fat and 5 grams fiber. Lunches average 430 calories, with 30 grams protein, 50 grams carbohydrate, 6 grams fiber and 9 grams fat. Dinners average 350 calories, with 31 grams protein, 40 grams carbohydrate, 9 grams fat and 6 grams fiber.
In addition, if you're trying to lose weight, be sure to follow these two crucial rules:
2. Pay very careful attention to portion sizes
Ready-to-Eat There's nothing more ready to eat than a bowl of cold cereal with skim milk. Look for cereals with no more than 12 grams of sugar and at least 3 grams of fiber per serving. If you can find one where the word "whole" begins the first ingredient, that's even better! If you want to eat on the run, dump your portion of cereal into a baggie and pour the milk into a thermos. Make breakfast really healthy and add a piece of fresh fruit! Enjoy a Slim-Fast ready-to-drink shake while you're getting ready for work, during your commute or while you check your email in the morning. Choose one made with soy milk if you're trying to add soy to your diet, or try the low-carb version if that's more your style. Whichever one you slurp down, no mixing required! Make a quick pass through the cafeteria on your way to work. Look for three different types of food: protein (a hard-boiled egg or peanut butter is a great option), fruit and whole grain (opt for oatmeal if you're trying to lower your cholesterol levels, or whole wheat toast if you need something to spread the peanut butter on). Add skim milk or yogurt to boost your calcium intake, and you're ready to face the world! Heat-and-Eat If hot waffles are your idea of the perfect breakfast, head for the frozen foods section of the grocery store. Look for whole grain waffles with higher fiber counts and less fat, like the ones from Kashi. Pop two waffles in the toaster, top them with sliced mixed fruit drizzled with a tiny bit of maple syrup, add a glass of milk and enjoy!
Purchasing breakfast sandwiches in the grocery store's frozen section may seem like a time-saver, but some of these options are packed with fat If traditional breakfast fare isn't your style, try a flavorful frozen burrito. Amy's Burritos are vegetarian and use all-organic ingredients, a bonus in our processed-food world. Try one with a glass of soy milk for a creative, well-balanced breakfast. Take-Out Have a happy and healthy meal with an Egg McMuffin and low-fat milk. Skip the sausage and get it on an English muffin instead of a croissant to keep the calories and fat count under control. Order a fruit and yogurt parfait for your morning snack, and you'll save time without super-sizing yourself.
If you simply can't start your day without Dunkin' Donuts coffee, take this tip: A 10-ounce latte has only 120 calories, but you'll double that if you choose a Mocha Swirl latte. If it's really the coffee
Grab a small container of melon balls or mixed fresh fruit and a small container of low-fat cottage cheese for a light, refreshing summer breakfast. But avoid the cottage cheese/fruit combos that are sold premixed in the grocery store
Ready-to-Eat Take advantage of the grocery store deli and pick up a made-to-order sandwich that lets you control what you're getting. Try chewy whole grain bread topped with smoked turkey breast and veggies with a punch: sprouts, roasted peppers and shredded carrots. Finish off your meal with fruit salad and calorie-free sparkling water.
Head for the sushi counter and choose your favorite. Sushi is a great way to up your seafood intake, which is friendly to your heart plus easy on your waistline. The portions are small, which is rare in our super-sized world. Choose sushi packed with veggies
Put together a filling yet healthy meal in minutes from the grocery store's salad bar. Choose at least four different colors of veggies Heat-and-Eat
Soup in a cup has been updated and improved. The newer versions come in microwaveable cups Louis Rich chicken breast strips make a plain old salad stupendous. While you zap the chicken strips in the microwave at work, pop open a bag of premixed salad and add a handful of whole grain croutons. Drizzle low-fat Caesar dressing over the mixture, and you'll be the envy of the office. Enjoy one of your favorite single-serving frozen meals for a quick portion-controlled lunch. Look for meals that include some veggies, and for even more nutrition and crunch (or for snacking), pack some raw veggies as well. You can also make your own frozen meals from leftovers. Use a dish that can go into both the freezer and the microwave, and pack it with two different types of food: a protein (baked chicken or pot roast) and veggies (leftovers, or your favorite frozen veggies directly from the bag). You can also include leftover potatoes or rice if you're not a low-carb person. Take-Out Be like Jared and enjoy one of Subway's low-fat sandwiches. Ignore the low-carb wraps: An Atkins-friendly Chicken Bacon Ranch wrap may have only 8 grams of net carbs, but it's packed with 480 calories. A 6-inch Sweet Onion Chicken Teriyaki sandwich, on the other hand, has 110 fewer calories and it's lower in both fat and sodium. Pile on as many veggies as you can to make your sandwich even healthier (and tastier). Eat like a queen with one of McDonald's new grilled chicken salads. Caesar Salad with Grilled Chicken topped with Newman's Own Low-Fat Balsamic Vinaigrette Dressing and a Fruit and Yogurt Parfait for dessert together weighs in at a balanced 400 calories. The fresh, crispy veggies in the salad and mixed fruit in the yogurt parfait make this nutritionist's heart flutter!
If you're lucky enough to live near a Baja Fresh Mexican Grill, a quick and healthy lunch is yours for the asking. Enjoy the Mahi Mahi Ensalada
Ready-to-Eat Don't worry if the salad bar is closed before you get there on your way home from work. You can still create a chef's salad for yourself (and your family) without turning on the oven. Pick up two bags of prepared salad (make sure one of them is dark green, like baby spinach or romaine lettuce, for more vitamin power), shredded broccoli, cherry tomatoes (they don't need slicing!), crumbled feta cheese, sunflower seeds (for crunch and fiber), black beans or chickpeas (for protein and fiber without saturated fat), and raisins (or any other type of diced dried fruit). Top with your favorite olive-oil-based salad dressing, and dinner's ready! Rotisserie chicken from the deli counter is one of my family's favorite meals. Pick up one more chicken than you plan on eating, and use it for the next day's leftovers. Add premade sides of coleslaw, four bean salad and sliced fresh pineapple. Use prepared pasta meals from the grocery store deli, and your family will think you worked like a fiend to make the sauce yourself! Marinara and primavera are good options for keeping fat and calories to a minimum, but remember to watch those portion sizes. Pick up a bag of seasonal fresh fruit such as pears, peaches, plums or nectarines for a sweet ending to your meal. Heat-and-Eat
Armour makes mouthwatering pork and beef roasts that taste just like Grandma used to serve for Sunday dinner. Some of the meals include vegetables, or you can add your own frozen veggie mix. If you're not a low-carb fan, you can ready a package of heat-and-eat prepared mashed potatoes with gravy in the time it takes for the whole meal to "cook." Add a healthy dessert of prepared pudding Skillet Sensations take the chopping and dicing out of stir-fry without losing the flavor. I'm partial to the Garlic Chicken and Chicken Oriental, but with nine different varieties to choose from, you won't get bored with this quick and easy meal. Since each portion (one cup cooked) has an average of 160 calories, you can eat two portions (two cups total cooked) and still feel good about choosing healthy, low-calorie food. Fruit salad or a mixture of red and green grapes complete the meal. If you're trying to add seafood to your menu to improve your heart health, try one of the Oven Poppers frozen dinners. Each package is low in fat, calories and carbohydrate and contains two servings (so if you're eating dinner alone, save one serving for lunch the next day). Add a tossed salad or slice up some fresh tomatoes while your dinner is heating, light a candle or two and enjoy! Take-Out
Choosing wisely is everything at any fast food restaurant, even if it's one of the trendy new "fast and casual" venues such as Chipotle Mexican Grill. Their Vegetarian Burrito will set you back 1,120 calories Many people make a habit, if not a downright tradition, of ordering pizza once a week. You don't have to give up one of your favorite meals just because you're trying to lose weight and eat healthier! It's all about choices, so choose thin instead of thick crust, minimize meat toppings in favor of more veggies and ask for feta instead of the standard cheese. Order a salad (dressing on the side or, better yet, use your own vinaigrette) and pour a glass of skim milk. Pretend you're at a fancythe restaurant, even if you're eating at home or in a booth at the pizza parlor: Start with the salad and a glass of ice water, then eat one slice of pizza with your glass of milk. If you're still hungry, eat another portion of salad before you opt for a second slice of pizza. Asian-style take-out meals are the best. And with a bit of skillful ordering you can avoid high-calorie fiascos. Look for steamed or stir-fried options instead of fried, deep-fried, battered or breaded choices. Opt for soy, hoisin, duck or plum sauce instead of sweet-and-sour sauce (they're all high in sodium, but the sweet-and-sour contains more sugar than the others). Order as many vegetables as you can, and consider trying bean curd (tofu) instead of chicken, duck, beef or pork. Instead of egg rolls or spring rolls, order steamed Peking ravioli or skewered teriyaki chicken. If you're following a low-carb plan, ignore the rice or noodles. Your fortune is bound to be wonderful!
In addition to your three meals, you can have up to two snacks a day from the following list. As always, read labels and watch your portion sizes closely! String cheese Low-fat microwave popcorn Pretzels Low-fat cottage cheese (you can also mix this with fresh fruit or fruit canned in its own juice) McDonald's yogurt parfait A mini bagel or half a small bagel spread thinly with peanut butter
Individual-serving containers of fruit (applesauce or peaches in their own juice, for example Cut-up fresh fruit from the deli or grocery store Hard-boiled egg Luna bar (they're made for women and are the right size and calorie level for a snack) Rice cakes or whole grain crackers
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