Eating Out- Nutrient Rich Food Coalition

Eating Out

Whether you're at the drive-through window, the office cafeteria or a fine dining restaurant, you can eat the nutrient-rich way. It's easy to do when you make the following choices..

At the Fast Food Place...
Entrée salads with grilled chicken and low-calorie dressing.
Bean burritos or grilled steak tacos with lots of lettuce and tomato.
Baked potatoes topped with broccoli or chili and a sprinkling of shredded cheese.
Yogurt parfaits made with strawberries and blueberries.
Low-fat or fat-free regular or flavored milk or 100% orange juice.

In the Office Cafeteria...
Oatmeal, shredded wheat or raisin bran cereal.
Whole grain bagel or English muffin with peanut butter or a slice of low-fat cheese.
Omelet filled with tomatoes, mushrooms and spinach (or any veggie) paired with toast.
Lean roast beef, ham or turkey sandwich piled high with veggies on whole-grain bread.
A salad bar creation of dark greens and other colorful veggies, avocado slices, sunflower seeds and fruit. Top with low-fat dressing.

When Dining Out...
Salads made with deep greens such as spinach, arugula and romaine lettuce.
Lean entrees such as beef sirloin, pork tenderloin, skinless turkey breast, fish or seafood. Ask for sauces on the side.
Baked potatoes topped with salsa or grilled veggies.
Stir fries loaded with broccoli, carrots, cabbage and peppers plus lean beef, lean pork, skinless chicken breast or tofu.
Dishes made with brown rice, wild rice or whole wheat pasta.

Eating on the Go
It's easy to eat the nutrient-rich way — even when you're in a time crunch. Try these ideas the next time hunger strikes when you're on the go.
Fast Snacks on the Home Front
Whole grain cereal mixed into fruit-flavored low-fat yogurt.
Lean roast beef, ham or turkey rolled up in a whole wheat tortilla plus a handful of cherry tomatoes.
A scoop of low-fat or fat-free cottage cheese with sliced strawberries or cantaloupe cubes. "Trail mix" made with bite-size shredded wheat squares, sunflower seeds and dried blueberries — or custom-create a mix with your own favorite ingredients).-->
100% orange juice in a single-serve container.
Potatoes sliced into French fry shapes and baked at 450 degrees for 25 minutes (turn once). Serve with salsa.

Quick Picks from the Vending Machine or Convenience Store
Protein-packed beef jerky.
Packages of baby carrots, broccoli florets or celery sticks.
Mozzarella cheese sticks.
Cereal bars or nutrition bars.
Low-fat or fat-free regular or flavored milks.
Make-it-through-the-Day Desk Drawer Stashes
Instant oatmeal packets in flavors such as cinnamon, apple, banana and blueberry.
Vegetable, bean, split pea or lentil soups in heat-and-serve cans or instant dry soup cups.
Small packs or cans of water-packed tuna and small cans of veggies (don't forget the can opener).
Light microwave popcorn. Bonus: Popcorn is a whole-grain food.
Raisins, dried apricots and single-serve shelf-stable containers of peaches or pears packed in water or juice. Produced by the Nutrient Rich Foods Coalition
© 2006, Cattlemen's Beef Board and National Cattlemen's Beef Association.

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