Eating healthy can be a challenge, let’s face it. Eating healthy on the go can feel like running an obstacle course. With our busy schedules, grabbing a quick, unhealthy meal is often the easiest option. However, maintaining a healthy diet is crucial for our overall well-being, energy levels, and productivity. So, how can we make healthier choices even when life gets hectic? Here is a buffet of practical strategies that can help you eat healthy on the go.
Planning Ahead
One of the best ways to ensure you eat healthy on the go is by planning ahead. Taking a few hours at the start of the week to prepare your meals or research healthy options if you have “outside” plans can save you time and stress later on.
Start by planning your meals and snacks for the week. Choose recipes that are easy to make and can be stored well. Cook in batches and portion out your meals into containers. This way, you’ll have a healthy meal ready to go whenever you need it. Also, I get it. Some of you don’t want chicken breast and broccoli 4 days a week. Connect with me for meal plans that offer variety, flavor, and healthy options.
Create a meal plan that includes breakfast, lunch, dinner, and snacks. Include a variety of foods to ensure you get all the necessary nutrients. Having a plan helps you avoid unhealthy choices and keeps you on track.
Stock your pantry and fridge with healthy snacks like fruits, nuts, yogurt, and cut-up veggies. Having these readily available makes it easier to grab a healthy option when you're in a rush.
Healthy Breakfast Options
Breakfast is the most important meal of the day, and having a healthy breakfast can set the tone for the rest of your day.Consider options like overnight oats, smoothie bowls, or whole-grain toast with avocado. These can be prepared the night before and grabbed quickly in the morning.
Including protein in your breakfast can help keep you full longer. Try incorporating eggs, Greek yogurt, or a protein smoothie into your morning routine.
For those mornings when you’re really on the go, portable options like fruit, protein bars, or a homemade muffin can be lifesavers.
Lunch Strategies
Lunchtime doesn’t have to mean greasy takeout. With a little planning, you can enjoy a nutritious meal even at work or on the road.Salads in a jar, wrap sandwiches, or quinoa bowls are all easy to prepare and pack. They also offer a great way to incorporate a variety of vegetables and proteins.
Ensure your lunch includes a balance of carbohydrates, protein, and fats. This combination helps keep your energy levels stable throughout the afternoon.
Don’t let leftovers go to waste. Transform last night’s dinner into today’s lunch with a little creativity. For example, use leftover grilled chicken in a salad or wrap.
Snack Smart
Snacking can either help you stay on track or derail your healthy eating efforts.
Opt for snacks that offer nutritional value, such as nuts, seeds, fruit, or yogurt. These will help keep you full and provide a steady source of energy.
Avoid snacks high in sugar and unhealthy fats. These can lead to energy crashes and cravings for more unhealthy foods. Remember, carbs are included in your sugar considerations. Bagels, muffins and the like can also lead to crashes and unwanted weight gain.
For sweet cravings, try fresh fruit or a small piece of dark chocolate. For something savory, nuts or hummus with veggies are great options. Here are some other healthy snack options:
- Dried fruit (look for “no sugar added” options)
- Nut butter packs
- Whole-grain crackers or rice cakes
- Yogurt (there are a bevy of non-dairy options for those so inclined)
- Hard boiled eggs
- Popcorn (pop your own or opt for healthier packaged options)
- Trail mix
Dining Out Tips
Eating out doesn’t have to mean unhealthy choices. With a little knowledge, you can make better decisions at restaurants.
Look for grilled, baked, or steamed options instead of fried. Choose dishes that are rich in vegetables and lean proteins.
If fast food is your only option, opt for salads, grilled items, or anything that isn’t deep-fried. Many fast-food places now offer healthier choices.
Restaurant portions can be huge. Consider sharing a dish or asking for a half portion. You can also ask for a to-go box right away and save half for later.
Hydration
Staying hydrated is just as important as eating healthy. Do NOT stay thirsty my friends.Proper hydration helps maintain energy levels and supports overall health. Aim to drink at least six to eight glasses of water a day.
Water is the best choice, but herbal teas and sparkling water can also be good options. Avoid sugary drinks and excessive caffeine.
Carry a reusable water bottle with you. Set reminders on your phone to drink water, and try adding a slice of lemon, cucumber, or some mint for flavor.
Using Technology to Stay on Track
Technology can be a great ally in your quest to eat healthy on the go.
There are tons of apps to track your daily intake and ensure you’re meeting your nutritional goals. Even more to help you plan your meals and grocery lists efficiently Find the one that works for you.
Join online communities or follow health and fitness influencers for inspiration and support. I’ve heard there’s a really cool one called EAT COLORS.
Healthy Travel Tips
Traveling doesn’t have to throw off your healthy eating habits.
Bring a cooler with healthy snacks like fruits, nuts, sandwiches, and plenty of water.
Pack your own meals and snacks if possible. See the snack recommendations above.
Choose hotels with kitchenettes so you can prepare your own meals. If that’s not an option, opt for healthier room service choices.
Healthy Eating on a Budget
Eating healthy doesn’t have to be expensive. Plan your meals around sales and seasonal produce. Cooking at home is often cheaper than eating out.
Buy snacks in bulk, such as nuts or seeds. Look for deals on fresh produce and make your own snack mixes.
Stick to a shopping list, avoid shopping when hungry, and buy in-season produce to save money.
Family-Friendly Tips
Healthy eating on the go is important for the whole family. Involve kids in meal planning and preparation. Choose fun and colorful foods to make healthy eating more appealing. Pack a variety of snacks to keep kids happy and healthy. Include items like fruit, cheese sticks, whole-grain crackers, and yogurt.
Prepare meals that the whole family will enjoy. Make large batches of family favorites and freeze portions for busy days.
Give yourself some space and grace. There will be some social situations where making a “healthy” choice is difficult. If so, have fun. Enjoy. Remember your goal, whatever that is and remember that the journey is a large portrait. if I may mix a metaphor.
Eating healthy on the go is entirely possible with a little planning and the right mindset. Start small, and gradually incorporate these tips into your daily routine. Remember, it’s all about making better choices that fit your lifestyle. With dedication and practice, you’ll find it easier to maintain a healthy diet, no matter how busy life gets.