Make Smarter Choices on the Go

It’s lunchtime, and you need to fuel up quickly. You can make healthier choices at convenience stores or fast-food places with these tips in your toolbox.

Slow down: Hazards ahead!

Being hungry and in a hurry can lead to bad decisions. Think through your choices, and AVOID these missteps:

• Fried foods
  Eating fried foods often is associated with heart risk. (Choose a grilled protein instead.)
• Too much salt
  Excess sodium can also hurt your heart. Cold cuts and pizza can be loaded with salt.
• Added sugar
  Take it easy with sweets and sugary drinks. (Opt for water or unsweetened iced tea.)

Smarter choices: Drilling down.

There are some better choices at convenience stores and fast-food places. Seek out healthier options like:

• Fresh fruit
  Choose apples, bananas or oranges for nutrients. (Or find no-sugar-added fruit cups.)
• Pre-cut veggies
  Carrot or celery sticks offer vitamins, minerals and fiber.
• Salad
  Grab those greens! Add a lean protein to make it a nutritious meal.
• Cheese
  Skip the chips – choose cheese instead. Look for reduced-fat cubes or cheese sticks.
• Whole-grain breads
  Getting a sandwich? Swapping in whole-grain bread is a healthier choice.
• Nuts
  Plain or lightly salted nuts, like almonds or pistachios, provide protein and fiber.
• Hard-boiled eggs
  Pre-packaged hard-boiled eggs are a good source of protein and other nutrients.

“Healthy swaps” add up.

Over time, small, healthy swap-outs (like a side salad instead of fries at the fast-food drive-through) make a big difference. Try one or two of these tips. Soon it will be a healthy habit!