Healthy Dining Finder

Back-To-School: Quick, Simple, and Nutritious

Cuisine Connection (August 2009)

Back-to-school season is here.  Whether it’s your young ones eager to get back to their friends and the playground, your “baby” heading off to high school, or you logging on for some distance learning, chances are your schedule is about to get a whole lot more hectic.  The key when it comes to food and your back-to-school schedule is keeping it quick, simple, and nutritious.

• Always start with breakfast.  While skipping this meal may sound tempting when you’re desperately trying to get out the door in the morning, it can set you up for overeating and a lack of focus as the day goes on.  Instead, skip the sugary cereal and opt for whole grains, fruit and protein to start the day off right.
• Keep going steady all day long with nutrient-dense and low calorie snacks like fresh fruit with nuts, vegetables with hummus, and whole-grain crackers with cheese.  These nutritious and filling snacks don’t rely on sugar or caffeine, both of which can cause an energy "free fall" after digestion.
• Don’t forget the water.  Carry a reusable bottle to stay hydrated throughout the day.  Drinking plenty of water helps with digestion and energy, not to mention achieving and maintaining a healthy weight.
• Keep quick or ready-made options on hand for lunch and dinner, such as grilled chicken, ready-to-use beans, pre-cooked whole grains, and fresh vegetables that can quickly be combined into a variety of dishes. 
• Have a back-up plan. We all need help sometimes when things get crazy.  Take advantage of the healthier options at your local restaurants, delis and markets when time is short or you just want a break.

Still short on time?  HealthyDiningFinder.com is a great place to start.  For healthier lunch and dinner options on the run, try these participating Healthy Dining restaurants:

• Arby's: Martha's Vineyard Salad™
  A fresh bed of mixed greens with diced grilled chicken breast - made with 100% all-natural chicken, shredded cheddar, diced apples, dried cranberries and grape tomatoes. Served with toasted almonds and raspberry vinaigrette dressing on the side, not included in analysis of salad -- see separate breakdowns.
  Calories 276; Fat 8 g; Fruits/Vegetables 2.5 cups


• Farmer Boys: Char Broiled Chicken Sandwich - SPECIAL REQUEST
  Honey oat roll, grilled chicken, tomato, and lettuce. Request no mayonnaise.
  Calories 430; Fat 7 g; Fruits/Vegetables 0.25 cup


• Kolache Factory: Jalapeno and Cheese Kolaches (2)
  Analysis for two kolaches.
  Calories 410; Fat 16 g; Fruits/Vegetables N/A


• Blackboard Bistro: Good Earth Sandwich - SPECIAL REQUEST
  Ripe tomatoes, red onion, alfalfa sprouts, spinach, cucumber, avocado and Jack cheese with 1000 Island on squaw bread. Served with seasonal fresh fruit. Request less cheese (1 oz.) and less dressing (1/2 Tbs.).
  Calories 535; Fat 25 g; Fruits/Vegetables 2.5 cups


• Tropical Smoothie Café®: Hawaiian Breeze™ Smoothie
  Pineapples, orange and non-fat yogurt.
  Calories 360; Fat 0 g; Fruits/Vegetables 1 cup


• Pizza Factory: Pesto, Garlic, and Sundried Tomato Pizza (2 Slices of a Medium Size)
  Pesto, fresh garlic, sundried tomatoes. Analysis for 2 slices of an 8-slice, medium pizza.
  Calories 420; Fat 16 g; Fruits/Vegetables 0.25 cup

Healthy Dining Quick Tip:

On the weekend, take time to package individual healthy snacks such as cut fruits and vegetables or nuts, in ready-to-grab bags or containers.  This simple step makes it much easier to stay on track with a healthy diet during the busy week.