Healthy Eating on the Go: Smart Choices for Busy Lifestyles.
Life moves fast these days. Between work, family, and social obligations, finding time to prepare healthy meals at home can be a challenge. Yet nutrition is as important as ever for maintaining energy levels, health, and wellbeing. The good news is that with a bit of planning and smart choices, you can eat nutritious meals even with a busy lifestyle. This article offers tips for healthy eating on the go.
Be Prepared
The key is stocking your home, office, and car with healthy snacks and easy meal options. This way, you have good choices on hand when hunger strikes, instead of having to opt for whatever quick fix is available. Here are some ideas:
– Keep fresh fruit like apples, bananas and oranges on the counter at home and work. They’re nutritious portable options when you need something fast. Dried fruits like raisins and cranberries also make good snacks.
– Yogurt and cottage cheese cups provide protein for sustained energy. String cheese, nuts, and hard boiled eggs are other protein-rich choices you can take to go.
– Prewashed bags of salad greens and veggies allow you to toss together quick salads. Add portable protein options like canned beans, tuna packets or vacuum-sealed salmon.
– Stock up on whole grain crackers, nuts, and high fiber cereal for nutritious options to eat alone or paired with fruit and cheese.
Grab and Go Breakfasts
Mornings tend to be rushed for those with busy schedules. Having go-to options for portable breakfasts makes healthy eating easier. Ideas include:
– Breakfast sandwiches on whole grain bread or wraps with veggies, cheese, eggs or nut butters
– Overnight oats in portable containers topped with fruit and nuts
– Whole grain toast or English muffins with peanut butter or avocado
– Whole grain cereal or granola with shelf-stable nut milk boxes
Lunchtime Simplified
Lunch outings present chances for less than healthy fare like burgers, fries, and heavy restaurant meals. Pack your lunch instead with simple meals and snacks like:
– Leftover dinner entrees – grain bowls, salmon, chicken
– Salads topped with beans, eggs, tuna packets or vacuum sealed meats
– Whole grain wraps and sandwiches with veggies
– Hummus, vegetables, pita chips and cheese bites
– Quinoa or pasta salads topped with veggies and dressing
– Cottage cheese bowls with fruit and toasted nuts
Dining Out and Takeout
Meeting friends for dinner or getting takeout can make eating healthy tricky. But restaurants and delivery foods can work with a little selectivity. Look for menu items that are:
– Grilled, baked or broiled instead of fried
– Served with veggies instead of fries
– Made with whole grains – brown rice instead white, whole grain pasta
When ordering, request olive oil and balsamic instead of creamy dressings and sauces. Share or take home part of large restaurant meals. Pizza can be a decent choice with thin crust, lots of veggies and half the cheese. Build your own bowls and salads to control ingredients.
Stay Hydrated
Dehydration can drag down energy levels and lead to overeating. Frequently sipping water throughout the day prevents this. But plain water gets boring for many active folks on the run. Fortunately there are more exciting hydrating options to stash at home, your desk and in your bag. A few ideas:
– Sparkling water – flavored and unflavored
– Coconut water or cold-pressed fruit juices
– Smoothies made with milk, yogurt, greens, and fruit
– Herbal iced tea or coffee drinks
– Electrolyte drinks for high intensity exercise days
The key is having hydrating beverages you enjoy on hand whenever thirst strikes to optimize health and productivity. Pro tip – always keep a water bottle with you!
The Bottom Line
Healthy eating and busy lifestyles can go hand in hand with preparation and smart choices. Stock up on nutritious grab and go options at home and work to prevent poor choices when you’re rushing about. Seek healthy picks when dining out. And stay properly hydrated with beverages you love. With a little strategizing, you can eat well – even when life moves at warp speed!