Find healthy foods while on the go

Nice weather often equates to an uptick in road trips. During such trips, motorists and their passengers will need to take breaks to refuel both their vehicles and their bodies.
Rest stop and convenience store snack options are often unhealthy, and it can be difficult for nutrition-minded travelers to find acceptable fare. But a little creativity coupled with some smarter choices can ensure road trips don’t derail healthy diets.

• Bring food along. One of the easiest ways to eat healthy while traveling is to bring meals and snacks with you. Look for portable foods that may not require much refrigeration, such as fruit bars or trail mix. If you have room in the car for a small cooler or insulated lunch packs, fill them with fresh fruits and sandwiches. Opt for lean lunch meats like chicken and turkey. Avoid using cheese or dressings like mayonnaise that can quickly spoil. Some other easily portable foods include applesauce cups, oatmeal packets (all you need is hot water from a rest stop) and low-sodium, low-fat jerky.
• Pack plenty of water, a healthier choice than soft drinks that will also  keep you hydrated when sitting in the car for extended periods of time. 
• Find healthy fast food. If packing food is not an option or if you just prefer the convenience of getting something along the way, you can still make informed choices. Opt for foods that are roughly 500 calories or less and boast plenty of protein and whole grains to help you feel full longer. You may not be able to enjoy low-sodium foods, as many fast food options go heavy on the salt. Just steer clear of extra condiments that only increase those already considerable sodium levels.
• If you must opt for fast food, do not order sides of fries or chips, which will only make meals less healthy. Also, avoid sugary sodas. Many fast food restaurants offer some healthy fare, such as grilled chicken sandwiches. Order such sandwiches plain or with extra lettuce and tomato for a healthy crunch. Order sandwiches on whole-wheat buns when possible.
• Kids’ meals tend to have healthy portion sizes. If possible, purchase a kid’s meal and opt for a side of sliced apples or another healthy alternative.
• Make smart choices at sit-down restaurants, too. It’s important to stay focused on healthy fare even when you pull off the highway and patronize more traditional sit-down restaurants. Again, think smaller portions. Consider splitting an entrée with another person in your traveling party. Some chains will offer the nutritional information right on the menu, or put a special symbol next to their healthiest offerings. Substitute steamed vegetables for starchy or fattening side dishes and always ask for sauces to be served on the side.
• It’s not always easy to eat healthy when traveling. But travelers can often find healthy fare, even if they need to bring it along themselves.

7 ways to be kind to restaurant food servers

The restaurant industry is booming, with new restaurants entering the challenging foodservice market every day. The National Restaurant Association says restaurants in the United States' generate roughly $2 billion in sales on a typical day. Media Edge, a Canadian trade resource, says the foodservice industry play a major role in Canada's economic growth by providing so many jobs.

Food servers are among some of the hardest working employees in the foodservice industry, but sometimes their efforts go unrecognized. The following are a handful of ways diners can show their appreciation to the men and women who work hard to ensure their customers enjoy their dining experiences.

1. Recognize that waiting tables is no easy task. Waiting tables is both physically and mentally demanding. Servers spend hours on their feet carrying and balancing plates of food during their shifts. Servers also must anticipate the needs of diners and do their best to accommodate them. Acknowledge that servers' jobs are not easy when dining out, and express your gratitude for their had work whenever possible.

2. Recognize that slow food often is not servers' faults. Very often a food server has no control over how fast the food comes out of the kitchen. A very busy meal service can stall an inexperienced kitchen. Don't blame the server because the food took longer than expected to arrive on your table. If you're in a hurry, let the server know in advance so he or she can work with you.

3. Look up at your server. Eye contact shows respect and it will help get your order across clearly - reducing the likelihood of a mixup regarding your order.

4. Put down your phone. Distracted diners are sometimes to blame for slow service. In 2014, a popular New York restaurant took matters into its own hands after constant complaints of slow service. After examining surveillance footage of the dining room from 2004 to 2014, the restaurant owner discovered the wait staff hadn't changed its techniques, but the customers' use of cell phones had slowed table turnover from one hour and five minutes to one hour and 55 minutes. Taking pictures of food, texting before ordering or asking a server to take a group photo can contribute to slower service, which puts added stress on servers.

5. Holidays can put a monkey wrench in restaurant flow. Certain times of the year are popular for dining out. Mother's Day and Father's Day, Valentine's Day, and winter holidays are busy times for the restaurant business. Diners should recognize this and exhibit extra patience when dining out during these busy times of year. If you aren't up for the crowds, abbreviated menus and other factors that come with holiday dining, choose another day to go out.

6. Tip with courtesy and respect. Tips are important to servers because their income may not be steady. Some restaurants do not pay servers minimum wage, expecting their salaries to be offset by tipping. Tip according to how the service was, not the taste of the food or beverages. A 15 percent tip is customary, but you may want to tip 20 percent for exceptional service. Don't dine out if you cannot afford or do not plan to tip.

7. Ask ahead of time if you need a split bill. Multiple checks can prove time-consuming. Address this need early on and pay as punctually as possible.

The restaurant business is fast-paced and challenging. Customers can do their part by being patient and pleasant patrons and showing their servers the respect they deserve.