Healthy Eating on the GO

Sometimes a drive-thru can be a life saver.  Life gets crazy busy and we skip a meal so now we’re starving and it’s time to grab something quick.  Does that sound familiar? 

Luckily there are healthier fast food options out there.  Remember to stay away from fried foods, sugar sweetened beverages and high calorie toppings such as cheese and mayonnaise.  Instead of fries or chips, look for salad, fruit or yogurt.  Order leaner entrees such as veggie burgers, grilled chicken or fish.  Choose avocado, ketchup, mustard and salsa instead of those high calorie toppings.  Request salad dressing on the side and look for low calorie options.  You can also check out drive-thru menus online before you go to find out the nutritional information.  This may help you to make an even smarter choice.

The best thing you can do is plan your meals one day or one week in advance and this way you won’t be tempted by fast food and convenience store snacks.  Instead pack healthy nutrient-dense snacks such as nuts, yogurt, string cheese, whole wheat crackers with natural peanut butter, raw veggies with hummus, and low sugar protein bars.

When I fly I always pack my own food because the airport is full of high fat, expensive meals.  My go-to meal is a peanut butter and apple sandwich on whole wheat.  I also pack raw veggies such as sugar snap peas or baby carrots.  Bars and nuts are often packed away in my carry-on bag.

Check out this online Grocery Shopping list for help with making smart choices

http://checkmark.heart.org/

Some other easy snack suggestions from Spark People include:

Rice cakes with peanut butter

Celery sticks with peanut butter and raisins (ants on a log)

Low-fat cheese cubes

Hardboiled eggs

Deviled egg

Fruit yogurt cup (add in some fresh fruits or nuts for a boost

Trail mix

Nuts or nut mix (stick to just a handful)

Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)

Broccoli or cauliflower bites

Half of a turkey or tuna sandwich on whole-wheat bread

Cucumber slices (lightly salted or with nonfat Italian dressing)

Yogurt and granola

Leftover chicken or turkey slices (great to eat cold)

Healthy fiber-rich or grain cereal (great to eat dry from a baggie)

Pickles (wrapped in foil or plastic wrap)

Box of raisins or other dried fruit

Half a large whole wheat bagel with light cream cheese

Apples, bananas, strawberries (any fruit works, these are naturally portable)

Mixed berries (these freeze well in plastic bags)

Whole-wheat crackers and low-fat string cheese

Grapes in a baggie

Fruit smoothie in a thermos

Tuna and cottage cheese in mini-containers

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=137