COLLEGE STATION — Eating while on the road presents travelers with two choices — bring your food with you or dine out. Those who are on the road for more than a day or so will probably end up eating in a restaurant.
Katie Harris, Texas Agricultural Extension Service Brazos County agent, said that by using a little common sense, travelers can pick foods that are pretty good for them.
First, watch the fat. Buying a salad is not always a better option than a hamburger, she said.
“It depends on what you put in a salad. If it’s a big chef salad, you have to watch the fat in the meat, bacon bits, cheese and hard- boiled egg. But if it’s just a vegetable salad, you’re doing great,” Harris said.
For example, what’s a better choice from a popular fast-food chain — a hamburger or their fish sandwich? Answer: the burger, which has 640 calories, 350 of them from fat. The fish sandwich has 720 calories, 390 of them from fat.
Second, watch those condiments. Salad dressings and extras can be loaded in fats. Mexican food is a favorite for many, but a wise choice, Harris said, is to order carefully.
“My secretary always orders things that don’t have sour cream or guacamole.”
Also, don’t expect to get your daily vitamins from a value meal.
“You’re going to get some vitamins but not a lot. Every food has vitamins, but a lot of times we’re lacking in things like vitamin C and calcium, which we get from milk and citrus fruits. Vitamin A is found in dark green veggies. You’re not going to get everything you need for the day in a slice of tomato and a piece of lettuce.”
And no, french fries don’t count as a veggie, Harris said. “Baked is better.”
In fact, “baked is better” applies to all foods. Harris said many people think that chicken is the healthiest choice, even when it’s fried.
“Chicken is better for you — but when you fry it you get all the fats. The batter that coats the chicken absorbs all the oil.”
Next, watch for sodium. Less than 2,400 mg of sodium is the daily recommended allowance based on a 2,000 calories per day diet.
Harris said sodium comes from a variety of sources, often meats and cheeses.
“Sodium is found in your blood and maintains water balance. Too much sodium equals high blood pressure. You need to watch it,” Harris said.
For example, a large chicken burrito supreme from a Mexican fast- food chain has 1,900 mg of sodium while their chili and cheese burrito comes in at roughly half that.
Remember to drink water on the road. “The sugar content in colas is very high. If you have too much sugar in your system, it’s converted to fat,” Harris explained.
Many will be tempted to grab a candy bar or a cup of coffee for instant energy, but Harris recommended fruits and fruit juice to help maintain energy levels.
“Have you ever noticed that after eating candy you have a burst of energy but then you’ll be dead? Fruit has natural sugars, which keep your energy levels up.”
Slow down! Eating slowly allows your body to tell you it’s full before you gorge and make yourself miserable.
Lastly, exercise restraint.
“Don’t have a cheeseburger for lunch and dinner three days in a row. Eat a salad,” she said.
-30-
CFAM TOP