Is healthy eating on-the-go important to you? Our schedules get hectic during the week and we often spend weekends outside of the home. We may traveling to visit friends, attending children’s sports tournaments, or exploring the local city. Our busy schedules can increase the likelihood that we’ll eat fast food, however, there are many ways to choose healthy alternatives. When we maintain healthy habits, we promote better health, more energy, and a lower risk of disease.
Here are some strategies for healthy eating on-the-go!
Eating on The Road:
Whether you are traveling for work or pleasure, there are many options and strategies for healthy eating on-the-go.
- Pack homemade snacks to eat throughout the day. Having snacks available will allow you to eat when you feel hungry between meals and prevent you from going many hours without food.
- Plant-based snack ideas:
- English muffin with natural nut butter
- Trail mix with nuts and dried fruit
- Fruits that do not bruise easily and stay fresh for longer periods of time such as apples or oranges
- Pre-cut vegetables and hummus
- Pack your homemade meals and pre-portioned snacks in separate reusable containers. This helps you to stay organized and easily transport your food.
- Keep a few napkins, a bottle of hand sanitizer, hand wipes, and reusable cutlery in your glove box so you can conveniently eat on-the-go.
- Stay hydrated with water and plan rest stops along the way.
- If you do pick up food along the way, try to find a grocery store instead of getting fast food or gas station food.
Did you know that we can still enjoy eating takeout foods while on-the-go and maintain a healthy lifestyle? Packing food is still the best option, but for times when you don’t plan ahead, try these tips to help choose healthier alternatives.
- Plan ahead. Read through menus online and look for symbols on menus indicating low-salt, low-fat, or healthier alternative.
- Sometimes the size of a restaurant meal is more than we would eat at home. Bring a container or ask for one to take home leftovers. Order appetizer portions, or share with a friend!
- Go for whole grains whenever possible. Whole grains provide fiber and help to control blood sugars.
- Order sauces on the side. This way you can choose how much sauce you want to use.
- Pass on sugary and high calorie drinks. Alcoholic drinks will add additional calories and excess intake can impact health negatively. Limit daily alcohol intake to no more than two drinks for women and no more than three drinks for men. Choose unsweetened soy milk, tea, coffee, or water instead.
- Ask for more dark greens such as spinach or broccoli. These have lots of antioxidants and vitamins.
- Instead of deep-fried or breaded, choose baked, broiled, or steamed options to reduce the amount of saturated fat.
Whether you are traveling or eating out at restaurants, you can still maintain healthy eating on-the-go! Plan ahead and look through online menus for food options, pack snacks for the road, and stay hydrated. By planning ahead, you can still eat healthy foods while enjoying time with family and friends.
Have you tried any of these healthy eating strategies? Please comment below and share other strategies you have tried!
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- Canadian Centre on Substance Abuse and Addiction. (2018). Drinking guidelines. Retrieved from: http://www.ccdus.ca/Eng/topics/alcohol/drinking-guidelines/Pages/default.aspx
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- Unlock Food. (2018). Nutrition tips for shift workers on the road. Retrieved from: http://www.unlockfood.ca/en/Articles/Workplace-wellness/Nutrition-Tips-for-Shift-Workers-on-the-Road.aspx