Spring is finally here. April is an exciting time to get outside, plan summer vacations, and enjoy the sunshine. When life gets busy, it can be challenging to keep up with your health. Learning to eat healthily on the go will help you fuel and protect your body throughout the year.

This month we will discuss strategies for healthy eating on the go, provide examples of nutrient-dense snacks, and learn how to make healthier choices when eating out.

Planning: The Key to Success

The best way to set yourself up for success with food is to plan. Plan or not, you need to eat! If you know you are going to be out of the house all day, be sure to plan for meals and snacks. Planning meals in advance will reduce the need for fast-food stops or sugary vending machine snacks. A solid plan can be the difference between an unhealthy diet and a healthy one. The Nutrition Source offers some great tips for easy meal planning and prep[i].

Meal planning looks different for everybody, but begin with these useful strategies:

  • Create a menu. Plan breakfast, lunch, and dinner for each day of the week. This provides a clear plan, helps with a grocery list, and reduces the daily stress of deciding what to eat.
  • Cook a larger amount of food and portion it out for the week. This is great for staying consistent and reducing decision-fatigue. It makes the question, “What’s for dinner?” easy to answer.
  • Prepare extra at dinnertime and pack the leftovers for lunch. This saves prep work and will reduce the urge to eat out during lunch breaks.
  • Make overnight oats. This is a wonderful option for a quick, nutrient dense breakfast. Oats are high in fiber, whole grains, and iron. Here are some great recipes for overnight oats for FitFoodieFinds[ii].

Snacking to Satisfy

Snacking can be a great way to keep up energy levels, maintain focus, and avoid overeating later in the day. It also provides an opportunity to boost your intake of important nutrients like protein and fiber – two key components that help you feel full and satisfied longer. When you’re on the go, try to pack snacks that are high in fiber or protein to curb hunger between meals.

For some great ways to make more nutritious snack choices, check out this great article from the experts at Harvard Health[iii].

Take time to reflect on when you crave an unhealthy meal or snack. Do you grab a donut on your way to work, or need a sugar rush in the afternoon? Noticing these cravings can help you plan a healthier alternative. For example, if you notice that you often crave sugar in the afternoon, try packing a balanced snack that includes both natural sugars and protein, such as apple slices with almond butter, peanut butter and a banana, or granola and fruit. A registered dietitian or health coach can help guide you! The experts at Good Housekeeping have some great ideas for satisfying sweet snacks[iv].

Fast Food Fluctuation

Sometimes we need to grab fast food. Fast food is quick and convenient—and some days we just need something easy! By learning how to choose healthier options at restaurants, you can fit occasional fast food into your diet.

Here are a few strategies for staying healthy while eating out.

  1. Choose water instead of a fountain drink. A typical 12-ounce sugary soda can have around 150 calories and 30 grams of sugar. Additionally, artificial sweeteners have been linked to health problems. Diet soda can increase cravings for sweet and high calorie foods7. Stick to water most of the time!
  2. Explore the menu before you arrive. Most restaurants offer an online menu, and it can be a great tool for planning out your meal. Restaurants like McDonald’s[v], Chick-fil-A[vi], Wendy’s[vii], and Chipotle[viii] have online menus that display nutritional information for each menu item. Planning your meal can also help reduce last-minute add-ons like desserts, fries, and deep-fried appetizers.
  3. Choose grilled over fried. Several fast-food restaurants offer grilled alternatives. Grilling uses less oil and breading, and provides lower fat and calories than frying.
  4. Look for ways to add vegetables. Most Americans need to get more vegetables in their diet, and most restaurants serve several different varieties. Consider swapping fries for steamed vegetables, choosing a side salad instead of onion rings. Fries are the usual standard, but they don’t have to be your standard!
  5. Use sauce sparingly. Sauces and dressings contribute high amounts of fat and calories to a meal, including salads! Creamy dressings can have over 200 calories per packet. If you want a sauce or dressing, order it on the side. Choose vinegarettes over creamy dressings for lower calories and fat.

We hope these simple tips will help you stay healthy as we head into summer. Remember being physically active every day is another great way to get rid of those excess calories.

Written By: Kelsey Iseminger, Be Well Solutions Dietetic Intern

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