Healthy Eating Out Choices

food to buy and make for lunch and dinner for late worker/school student?

I need suggestions of what to buy at the supermarket and local grocer (veggies, etc) I want to make my own lunch to bring in and there are nights that I go to college as well, so I need healthy options. I dont have the time to make a 3 course meal, but I want to stress healthy. Please dont just say “have a salad” because I’d get bored after two days. Also, anyone have a great recipe for a salad dressing, maybe balsamic that can be easily and freshly made b/c Im tired of wishbone italian!
Im willing to put in the time at night and weekends to make sure I eat healthier. I’ve been watching Oprah’s best life series and recently she had Dr Oz and bob greene talk about healthy eating choices, but they never gave you a grocery list! I need it spelled out for me, because I make poor eating choices everyday! Thanks so much!

Sliced fresh fruit, banana, strawberry, peaches, or any berries; with fat free vanilla yogurt. You can also add granola.

Fruit salad, pears, peaches, oranges, grapes, with a little fruit juice. Berries are good in fruit salad too. Blueberry, black berry, raspberry, strawberry.

Fish is good for you, try adding a can of tuna or salmon to any salad you like.

Tuna caesar is good. Or lettuce, tomato, cucumber, and salmon.

Add dried fruits to your salad, raisins, craisins, dried apricots.

Grill or bake some chicken, slice it, and add to salad, or chicken sandwich with lettuce tomato and onion.

Eat as many vegetables as you can, the brighter the color the more vitamins, same goes for dark green lettuce.
Some veggies are; Red, green and yellow bell peppers, green beans, brussels sprouts, carrots, peas, corn, broccoli, cauliflower and kale.
Lettuce; green leaf, romaine, arugula, mixed greens. (no iceburg or head lettuce, there’s very little nutritional value)

Buy multi-grain or whole grain breads.

If you eat mayo or any other condiments or dressings, buy low cal, or fat free. Try just addign olive oil and pepper to your salad, sometimes thats enough, you want the flavor of the veggies, not the dressing.

Recipes:
Raspberry Balsamic Dressing
1/2 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon raspberry jam
1/2 teaspoon onion powder
1/2 teaspoon ground black pepper
1/2 teaspoon salt

DIRECTIONS
Whisk together the olive oil, balsamic vinegar, raspberry preserves, onion powder, black pepper, and salt in a small bowl; continue whisking until thick and smooth.
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Balsamic Dressing
1/2 cup balsamic vinegar
1/2 cup olive oil
2 cloves garlic, pressed
2 teaspoons crushed fennel seed
1/2 teaspoon salt
1 teaspoon pepper

DIRECTIONS
In a jar with a tight fitting lid, or bottle with a stopper, combine the balsamic vinegar, olive oil, garlic, fennel seed, salt and pepper. Seal, and shake vigorously to mix. Shake again just before serving.
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Try Oprah.com, they have lots of tips and recipes for healthier eating.

How to Make Healthy Choices When Eating Out

Food on the Go Pocket Guide: A Guide To Making Wise Choices When You’re Eating Out (First Place 4 Health) The Food on the Go Pocket Guide is a quick and easy reference for on the go meals when members need to access health and nutrition information….

Eat Out, Eat Right $12.82 “Guide to healthy restaurant dining. Third edition provides updated guidelines for making healthier menu choices from a wide variety of foods and cuisines. Includes sample menus, nutritional charts, and diabetic exchanges”–Provided by publisher.

Macrobiotics for Life (Paperback) $14.86 A best-selling author provides a complete guide to macrobiotic healing incorporating philosophy, lifestyle choices, nearly one hundred recipes, and practical tools, in a resource that includes tips for eating out, saving time in the kitchen, and dealin…