FOOD IS AVAILABLE almost everywhere, including gas stations, drugstores, bookstores and vending machines.

But rather than improving our nutrition, this trend has contributed to making it worse and expanding our waistlines.

“Just like having a cell phone and a packed agenda, eating on the run has become a part of the American lifestyle,” says Evelyn Tribole, M.S., R.D., author of Eating on the Run. “And when we’re forced to choose between a high-fat snack or eating a healthy meal, oftentimes the bag of chips wins.”

But if you have just 10 minutes, you still have time to eat healthful foods.

“There’s no dietary law that requires you to sit down to a hot meal in order to eat right,” says Tribole. “Tight schedules call for nutritional survival, which means having a ‘nutritional 911’ plan you can rely on. This can be as simple as always having a couple of energy bars in your briefcase or purse. Nourishing your body needs to become non-negotiable priority.”

Tribole offers the following ideas to help you make more healthful food choices while on the run.

Breakfast on the Go

• ORDER A MORE HEALTHFUL BREAKFAST SANDWICH by skipping the cheese and choosing Canadian bacon or ham instead of bacon or sausage.
• EAT A WHOLE-WHEAT ENGLISH MUFFIN OR BAGEL — spread with light cream cheese or plain jelly — instead of a fat- and sugar-laden doughnut.
• NOTE THE SIZE OF MUFFINS, BAGELS AND BISCUITS. A jumbo muffin has two or three times the fat grams and calories of a regular-size one.
• CHOOSE YOGURT AND FRUIT for a quick, on-the-run start to your day.

Lunch on the Run

• TAKE TIME TO LOOK OVER THE MENU and make a careful selection.
• ORDER THE REGULAR OR KID-SIZED PORTION. Mega-sized servings are enough food for two or three adults.
• REQUEST A SIDE SALAD with a low-calorie dressing instead of fries.
• CHOOSE LEAN BEEF, HAM, TURKEY OR CHICKEN with low-fat mayonnaise on whole-grain bread at the deli. “Boost the nutrients in any sandwich by adding tomato, peppers and other vegetables,” says Tribole. “Hold the regular mayonnaise but ask for mustard, ketchup or light mayonnaise.”
• ORDER AN APPETIZER for your entrée.
• GO EASY ON CONDIMENTS, SPECIAL SAUCES AND DRESSINGS on sandwiches and salads. Ask for salsa or low-fat spreads instead.
• BEWARE OF TUNA AND CHICKEN SALAD SANDWICHES. They’re among the fattiest choices on the menu because they’re made with lots of mayonnaise.
• LOAD UP YOUR PIZZA WITH VEGETABLE TOPPINGS. If you add meat, make it lean ham or Canadian bacon.
• TUCK NONPERISHABLE FOODS in your briefcase or purse for on-the-go snacking — for example, small boxes of raisins, cheese and cracker snack-packs or granola bars.

Dinner Out

• PLAN ON TAKING HOME HALF OF THE MAIN COURSE of restaurant meals. Restaurant portions are almost always too large for one person.
• EAT YOUR LOWEST-CALORIE FOOD FIRST. Soup or salad is a good choice.
• BEWARE OF ALL-YOU-CAN-EAT SPECIALS, BUFFETS AND UNLIMITED SALAD BARS — it’s too easy to overeat. If you do choose a buffet, fill up on the salad and vegetables first, and use the small plate, which holds less food.

“Everyone’s busy, but we all have to eat,” says Tribole. “The trick is knowing how to do it right for your health.”

Barbara Floria spoke with Evelyn Tribole, M.S., R.D., author of Eating on the Run, Human Kinetics, 2004, $16.95.

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