Healthy Eating On-The-Go
Some of us find ourselves starting our day before sunrise. When we’re up this early, what we eat and how often we eat, aren’t always our top concerns. With a busy lifestyle, maintaining a balanced diet can be a major challenge, but it’s nowhere near impossible — it’s all about preparation. Having meals prepared in advance, or even having an idea about the types of foods you’d like to eat each day can make a huge difference in our nutrition plans. When we become aware of how certain foods affect our bodies and learn what foods we should be consuming on a daily basis, healthy eating on-the-go becomes easier. Consider these few steps to develop a more balanced diet plan and start moving toward a healthier lifestyle!
Plan Your Meals
The concept of meal planning throughout the week can seem a bit intimidating at first, but the first step in eating healthy on-the-go is to budget time for meals and snacks in our schedules. We should consider where we’ll be each day, what type of food options are available in these places, and what we can easily prepare in advance to bring with us. We can avoid the tempting fast food chains and food trucks that surround our office buildings by creating a grocery list with healthy choices to shop for and keeping those types of foods accessible throughout the week. Too busy to spend time grocery shopping? Try finding a store that provides ‘“shop from home” services. Fresh groceries delivered right to our doors is about as convenient as it can get!
It’s important that we prioritize breakfast because it’s the first meal of the day. A full meal isn’t completely necessary early in the morning, but something light, like fresh fruit or avocado toast, can start us off in the right direction toward achieving a balanced intake of food. Ensuring that what we choose to eat for breakfast is healthy, portable and easy to carry with us on our way out each morning can help us get into the habit of consuming nutrient-rich foods early in the day. When done right, a quick breakfast can be a source of energy that supports us throughout our daily journey.
Here are just a few options for a balanced breakfast on-the-go:
- Fresh fruit salad with yogurt (in a jar or portable container)
- Egg and vegetable burritos (can be made in advance and stored in the freezer)
- Breakfast sandwiches on whole grain bread (meat, egg, and cheese)
- Toast (topped with avocado and tomato)
- Oatmeal with berries
Pack a Lunch
Packing lunch is when our grocery shopping and preparation really come into play and challenge us to get creative. We shouldn’t have to restrict ourselves to eating the same thing every day for the sake of being healthy, but simple diet choices like a homemade sandwich over a greasy cheeseburger can go a long way. When preparing for lunchtime, these are the questions we should ask ourselves: How do you usually feel around this time? Do you tend to be tired or lacking energy? Are you craving certain foods in the afternoon? The answers to these questions should guide us in the right direction towards preparing a good meal for lunch.
Here are a few options for a balanced lunch on-the-go:
- A lean meat sandwich topped with vegetables
- Soup of choice
- Avocado tuna or chicken salad on whole wheat bread
- Green salad with added egg and sweet potato with light dressing
Prepare On-The-Go Snacks
Snacking throughout the day can become a good habit when we have healthy foods on-hand. Whenever we feel ourselves feeling hungry or low on energy, a quick snack can give us the boost we need. It can also be what keeps us going on the busy days that we don’t have the time to enjoy a full meal for lunch. Keeping a good variety of snacks that complement our health plan is a great way to support our healthy eating goals with a busy lifestyle.
Here are a few ideas for healthy snacks on-the-go:
- Fresh fruit
- Carrots with hummus
- Celery and nut butter
Approach Take-Out Menus Mindfully
So what kind of take-out food do we order when we’ve got nothing with us to eat? Don’t panic or feel disappointed when this happens — there are still ways to maintain a healthy diet, even when we choose to order take-out or have a meal at a restaurant. Many restaurants offer light portions or a healthier segment of their menu for people who are trying to avoid consuming too much grease and fat. When ordering food, try going for grilled options over fried and skip the sugary, carbonated drinks.
Here are a few ideas on what type of foods to order:
- Grilled chicken or salmon
- Vegetable pasta or rice dishes
- Grilled/steamed vegetables for sides
Ready to take on the challenge of healthy eating on-the-go? Share pictures of your choices throughout each day on social media using #NutritionWithDimple!