Whether you are on a family vacation or business trip, eating healthy isn't the easiest task when you are travelling. Even if you are just out with your family running errands on the weekend and don’t have and of your diet foods for lunch with you, it can be hard to count calories when so many unhealthy options are available. Weight loss foods just simply aren’t as readily available as unhealthy food, so here are some tips on how to eat right when you have to eat out and don’t know how many calories are in the foods available.


Tips for making your fast food experience as healthy as possible:

  • Look for fast food establishments with the largest selection of healthy diet foods for men such as Subway or Panera Bread
  • Avoid fried foods of any sort
  • Pick sandwiches or wraps made from whole grains and add on as many veggies as possible
  • Avoid adding cheese to anything
  • Choose salads with a source of lean protein added such as grilled chicken
  • Avoid high fat or high sugar condiments such as full fat salad dressings, mayo, and heavy sauces


Foods you should avoid at all costs:

  • Fried foods (french fries, fried chicken, fried fish)
  • Oversized portions
  • Full fat salad dressings
  • Biscuits
  • Sugar-pack drinks (soda, sweet tea)
  • Anything with cheese on it

Instead, try these substitutions:

  • Smallest portions available (regular hamburger vs. a double quarter pounder)
  • Reduced fat/lite salad dressings
  • Whole grain wraps or sandwiches with lean protein such as chicken or turkey
  • Water or unsweetened tea
  • Fresh fruit as a side


Little known fast food facts:

  • Many entrée salads have tons of calories, especially when you add full-fat dressing, croutons, cheese or order them with fried chicken on top
  • Chili is actually a reasonably healthy option compared to most other choices if available
  • Diet drinks can actually promote weight gain and slow down your metabolism
  • 100% fruit juices are loaded with calories and sugar
  • Loaded baked potatoes can be loaded with calories


Hopefully these tips will help you choose healthier foods when eating out is your only option, but of course if you have the choice always prepare your own meals!