Heart Health To-Go: Eating Well Wherever Life Takes You

Life moves quickly, and meals often need to keep pace. Eating on the go has become the norm for many people, but it doesn’t need to derail health goals. With a little planning and a few smart choices, you can fuel your body, support your heart and still keep up with busy schedules. 

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For many, that means turning to restaurants for quick and convenient meals. The average American dines out or orders takeout more than seven times a month. The good news is that many menus include nutritional information to support heart-healthy choices. Additionally, using tips, such as ordering grilled proteins over fried, adding vegetables or fruit whenever possible, and looking for whole grain bread or  brown rice, can make a difference in your heart health. 

Portion Sizes

Portion sizes in the US are often significantly larger than recommended, so being mindful of servings is another strategy that supports heart healthy eating. Lean into standard or half-portion sizes versus buffets or all-you-can-eats. Consider an appetizer, soup, or salad – or share a full-sized entrée with a friend.  Another option is to take half of an entrée home to enjoy later. The kids’ menu may also be a good source for right-sized meals if available.

Simple requests can also help when ordering. Ask your server to substitute a salad or fresh fruit for fries. Order dressing, sauce, and gravy on the side to help control calories without sacrificing taste. Request that food be prepared with minimal or no salt or soy sauce. Instead, add a small amount at the table to personal taste. 

Convenience Store Takeaways

Similar strategies can be applied to pit stops at convenience stores and gas stations. Review package labels to watch out for high salt and added sugar. Great grab-and-go options include fresh fruit and vegetables, string cheese, nuts, or hard-boiled eggs. Reach for water rather than a soft drink.

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Better yet, if you are constantly on the road, plan ahead before leaving the house. Pack a cooler with healthy snacks or prepare portable meals like apple slices with nut butter, baby carrots, salad cups or overnight oats. Use small containers and bags to help with portion control. 

How You Eat Matters

Whether you’re dining out or bringing food from home, how you eat matters just as much as what you eat. Sharing meals with others can foster connection and benefit both physical and mental health. Try slowing down to enjoy your food—and the conversation—while paying attention to your body’s cues. Stop when you feel satisfied, rather than eating until you’re overly full.

When busy lives call for quick meals, heart-healthy eating can still be possible. Whether you’re choosing from a menu, stopping at a store, or packing your own food, small healthy choices can add up to lasting benefits for your heart. Consistency matters more than perfection, and each step you take boosts both your health and your energy for the day ahead. 

The Nolan Family Center for Cardiovascular Health at The Minneapolis Heart Institute Foundation offers additional tips for heart healthy eating on the go. Find more heart-heathy resources and downloadable content on our heart disease prevention for patients webpage.