Healthy Eating on the Run

Rushing is part of today's busy lifestyles. Our eating habits are the proof: on a typical day, we might grab a doughnut for breakfast, use the office vending machine for lunch, and stop at a fast-food place on the way home for dinner. Let's face it, time is precious and it takes time to cook healthy meals.

With their eyes on the clock, adults tend to eat a lot of pre-made food, says Siri Sirichanvimol, a registered dietitian ­ and the clinical nutrition manager at New York University's Medical Center. "It's fast and fits into their busy lifestyle." However, it's not always healthy. For instance, a Big Mac has 530 calories with 28 grams of fat and a large order of fries has 450 calories and 22 grams of fat. Add a soda, and one meal comes close to 1,000 calories. For the majority of adults, that one fast-food meal amounts to half the calories they need for the whole day!

Fortunately, eating on the run and staying healthy may not be as hard as it seems. "There are a lot of healthy alternatives that are quick and easy," Sirichanvimol notes. For example, a nutritious sandwich of two pieces of whole wheat bread, three ounces of lean meat (turkey, skinless chicken, or roast beef), lettuce and tomato, plus mustard (no mayo) is approximately 375 calories and 10 grams of fat. A plain hamburger with the bun is about 270 calories and 10 grams of fat. Also, a slice of pizza with a vegetable topping instead of cheese is a better choice than fried foods and vending machine meals.

If you have a sweet tooth, there's good news. "Fruit is a great alternative to junk food," says Sirichanvimol. "It's compact, easy to get, and loaded with multivitamins." Fruits and vegetables are also low in calories and fat, and may help reduce the risk of cancer. If you need a treat with a little more crunch, Sirichanvimol recommends eating pretzels: they are baked, have less fat than potato chips, and are usually lower in sodium, too.

Think you're too busy to eat well? As Sirichanvimol shows us, perhaps all the time we really need is a minute to think before we take a bite.