Cardio Tips

If you maintain a busy schedule, and many of us do, especially with summer coming, you may be eating on the road more frequently than your peers. Fast food places may be relied upon for quick meals on the go, resulting in high fat, high salt, low nutrient meals. Learning to choose healthier selections from any restaurant’s regular menu (including your home menu) is key to good health and optimal athletic performance. The following are some tips for choosing healthier meals on the road.

Breakfast
Order pancakes, waffles, bagels, cereal or even French toast if it isn’t deep-fried. Add to that fruit and a glass of juice. Avoid high fat side items such as bacon, sausage, or ham. Canadian bacon is a great alternative if it is available. An occasional egg is a healthy choice. Try one egg scrambled with veggies, such as tomatoes, zucchini, and mushrooms. Remember to balance out the meal with a complex carbohydrate “side”, such as whole-grain toast, a bagel, or cereal.

Lunch & Dinner
Italian dishes such as spaghetti and lasagna that are prepared with small portions of cheese can make for a healthy meal. Cheeses generally add considerable fat with little protein, so skipping them will probably improve the nutritional quality of the meal. Opt for some grilled chicken on a salad or lean ground meat in the sauce. Bread (not drenched in butter) can help to meet the younger athlete’s calorie needs.

Eat pizza! Thick-crust pizza is higher in carbohydrates without adding significant amounts of fat. Avoid higher fat toppings such as pepperoni, olives, and sausage. Instead, try Canadian bacon, peppers, mushrooms, onion, or lean ground meat.

Vegetable soups or chili (look for a low-fat variety) are also healthful alternatives to the fast-food scene. Add some low-fat crackers, whole-grain bread, or pretzels and you have a quick meal on the go.

If you are a salad lover, load them up with fresh vegetables and maybe some broiled chicken, lean beef, or shrimp. Skip the cheese, croutons and creamy salad dressings.

Meals on the go can be perfectly healthy and satisfying. The key is making the best choice available to you each and every meal. Sometimes that means putting yourself in a position to have better choices available.

Side Tips:

 - Red sauces are much lower in fat and higher in vitamins than white or pink pasta sauces.

 - If you like eggs, Eggbeaters™ are a much healthier selection.

 - Avoid deep fat fried foods, such as fried chicken, french fries and mozzarella sticks. Look for grilled chicken or baked potatoes as lower fat alternatives.