By: Emily Niell, MS, RDN, LD

Maintaining efforts to eat well at home can be challenging at first, but it can be especially challenging when you're out and about. Here, we'll explore some common situations where your new found habits might be challenged and provide strategies to help you stay on track.

Dining Out

Sometimes, the restaurants we visit don't have many options that fit our diet goals. When you find yourself in this situation, don’t be afraid to ask for substitutions or modifications. You can request that your food be grilled or baked instead of fried, and ask for sauces and dressings on the side. Most restaurants are happy to accommodate these simple requests. If you’re watching your calories, limit yourself from ordering menu items that are described as "fried," "battered," "smothered," "creamy," or "crispy," as these usually indicate higher fat and calorie content. When ordering your entree, try opting for an entree that features vegetables as the main ingredient or try swapping french fries for steamed vegetables as your side option.

Plan Ahead

The key to eating well on the go is preparation. Before a trip or party, grab the cooler and pack your own healthy snacks and meals. This can help prevent you from making impulsive choices out of hunger or a lack of options. Some easy choices include nut mixes, fresh or dried fruit, protein bars, and pre-cut vegetables with hummus. Here’s a few quick grab and go options on our shelves we like:

●     Blue Diamond Bold Sriracha Almonds

●     Chobani 20g Protein drink Strawberry and Cream

●     Signature Select Cherry Seltzer Water

●     Fresh Cut Pineapple, Cantaloupe, or Watermelon Cup

Another tip for parties and social gatherings is to offer to bring the fruit salad or the veggie tray. This way, you can ensure that there will be nourishing options you can go to when socializing with friends and family. Here's some recipes you can try bringing at the next get-together that everyone will love!

Strawberry Citrus Salad with Honey-Lime Dressing

Chickpea and Orzo Pasta Salad

Scout Your Surroundings

Whether it's at a gas station, a hotel breakfast bar, or a buffet, try taking a full lap to see all the options before you decide what’s going to make it on your plate. This allows you to identify your best choices and avoid simply grabbing the first thing you see. At a quick stop, look for easy protein sources like hard-boiled eggs, yogurt, or a lower sugar protein bar. Also, don’t forget your fiber when traveling, oatmeal and fresh fruit is always a great go-to at a hotel breakfast buffet.