Eating Healthy on the Go
Eating healthy can be tricky when you’re constantly on the go. Between meetings, errands, and busy schedules it’s easy to make unhealthy choices. Here are some tips and strategies to help you stay on track with a healthy lifestyle:
- Pack nutritious snacks. Having healthy snacks on hand can help stave off hunger pangs when your schedule calls for an on-the-go meal. Quality snacks can include nuts, fruits, vegetables, protein bars and other nutrient-dense items.
- Meal prep. As much as possible, take some time over the weekend or at the start of the week to chop and prepare food that you can take with you to work or when you’re out and about. This way, you don’t have to rely on pre-packaged, processed food which may be low in nutrition.
- Invest in a good lunch box. Having a good quality lunch box can make the process of packing meals easier and more efficient. Make sure you stock it with insulated bags and ice packs to keep food from spoiling and going bad.
Make Smart Choices
- Avoid fast food. Cutting out fast food can be a difficult transition to make but it definitely pays off. Fried, unhealthy meals provide empty calories which can have negative long-term effects on your health.
- Cook in batches. Taking the time on the weekends to cook in batches saves time in the week and allows you to quickly heat and serve a meal. This way, you can focus on making quality choices while cutting down on time spent preparing food.
- Stay hydrated. Keep a reusable water bottle on hand to make sure you’re drinking enough during the day which will help curb cravings. Choose water or tea over soft drinks as a way to keep fluids in your diet healthy.
Eating healthy on the go can take a lot of discipline, but with some thoughtful preparation and smart choices, it is certainly achievable! Planning ahead and investing in the right tools will make all the difference in creating a healthy lifestyle on the go.
What foods should be avoided when trying to eat healthy on the go?
1. Fast food – Fast food is often high in calories, fat, sodium, and carbs, and tends to lack essential nutrients and fiber.
2. Pre-packaged snacks – Many pre-packaged options are loaded with added sugar, fat, and sodium, and few nutrients.
3. Beverages with added sugar – Sodas, fruit-flavored drinks, and energy drinks all contain added sugar and are often loaded with calories and empty calories.
4. Fried foods – Fried foods generally contain a large amount of unhealthy fats and added salt.
5. Processed meats – Hot dogs, salami, and other processed meats are high in saturated fat, sodium, and nitrates and may be linked to cancer.
6. Refined carbs – White bread, crackers, and other refined carbs contain added sugar and unhealthy fats and lack the essential vitamins and minerals found in whole-grain versions.
What are some healthy snacks to take on the go?
– Fresh fruits and vegetables such as apples, carrots, celery, banana, or berries
– Nuts and seeds such as almonds, walnuts, or pumpkin seeds
– Low fat Greek yogurt
– Veggie sticks with hummus
– Air-popped popcorn
– Roasted chickpeas
– Whole wheat crackers and cheese
– Granola bars
– Protein bars
– Energy bites
– Homemade trail mix
– Hard boiled eggs
– Cold cuts, cheese, and whole grain bread for a quick wrap or sandwich
– Pieces of cooked chicken or fish
– Steamed edamame
– Oatmeal with fresh fruit and nuts
– Whole grain toast with avocado
– Hummus and pita bread
– Kebabs with vegetables and a dip
– Homemade energy bars
– Cold quinoa salad
– Coconut water or unsweetened juices to keep fluids in your diet healthy.
What are some healthy snack ideas for work?
1. Fresh fruit and vegetables, either raw or lightly steamed
2. Nuts and seeds
3. Roasted chickpeas
5. Tuna or chicken salad in a whole wheat wrap
6. Hard boiled eggs
7. Whole grain crackers with hummus or guacamole
8. Greek yogurt with fresh or dried fruit
9. Trail mix
10. Air-popped popcorn with sea salt and herbs
11. Smoked salmon with crackers
12. Cold quinoa or brown rice salad
13. Tofu jerky
14. Smoothie with berries and protein powder
15. Whole wheat toast with nut butter or avocado
16. Kale chips
18. Vegetable sticks with dip
19. Cottage cheese with nuts and fruit
20. Turkey slices with whole grain crackers
What are some filling, healthy snack ideas for work?
1. Nuts and dried fruit
2. Hummus and vegetable sticks
3. Greek yogurt with berries or nuts
4. Trail mix with seeds, nuts and dried fruit
5. Boiled eggs
6. Kale chips
7. Apple slices with nut butter
10. Whole grain crackers with nut butter or cheese
11. Protein bars
12. Smoothies with protein powder and healthy fats
13. Roasted chickpeas
14. Mini quiches
15. Tofu jerky
16. Whole grain toast with nut butter and sliced banana
17. Avocado toast
18. Oatmeal with chia seeds and fresh fruit
19. Shrimp and vegetable skewers
20. Omelet muffins With cheese, vegetables and herbs