Ok ladies and gentlemen, we are now already three months into the new year (time flies right ?!?!)! How are you doing with your wellness goals as it pertains to nutrition? I know I definitely have had my challenges as I balance family, work and everything in between. I’ve  found that it can be particularly hard to make wise food choices when you are pressed for time. That being said, I’d thought I’d tackle the topic of eating well when you are on the move. Below are a few tips to help you make wiser choices when dining out and at work.  As always, let me know what has worked for you and please include any additional tips in the comment section below.


Restaurant Dining:

  1. Save calories and money by splitting with your dinner partner or splitting half of the meal to take home
  2. Ask your server if you can substitute fruit/vegetables/salad in for fries as a side dish (I’ve found that most places will do this for no  extra cost)
  3. If you still have room for desert, aim for something with a fruit base and/or split dessert with your dinner party
  4. You can avoid excess calories by limiting your soda, juice and sweetened tea intake
  5. Fill up on fiber first. Mom was right when she said to eat your veggies first. This will help you feel fuller faster and longer
  6. Try to choose more foods that are grilled, backed, or boiled
  7. Order dressing and sauces on the side, this can save you an average of 200 calories
  8. Alternate alcoholic and nonalcoholic drinks to save calories

In the Workplace:

  1. Try to avoid working through meals.  Skipping meals slows down your metabolism. Even if you can’t step away from your office, keep some non-perishable snacks in your drawer ( At times I’ve had to see patients through my lunch break and my go-tos for this situation are a Luna bar and a handful on nuts)
  2. If there is a potluck at work, don’t wait for someone else to make something healthy, bring your own favorite healthy dish .( I usually bring some type of salad  – shrimp, salmon, or black bean)
  3. Coordinate with whoever orders the catering in your department to make sure there are healthy options (I have always been able to work with my schedulers to make sure there were vegetarian or pescatarian options).
  4. Aim for low-calorie vending machine options such as pretzels, whole grain crackers, popcorn, nuts, or Fig Newtons.
  5. If you have time to leave the office and didn’t pack lunch, check out nearby grocer chain. Trader Joes, Safeway, QFC and other chains often have healthy to-go meals that are ready to eat or just need to be heated in a microwave
  6. If you travel often for work, try to trim your portion sizes and pack  your own snacks. Also, use your hotel to your advantage. Pack your sneakers and/or swimsuit in order to utilize on site pools and gyms.