Five Tips for Healthy Eating on the Go


Eating on the run isn’t ideal, but it’s often inevitable.

Many of us struggle to maintain healthy eating habits while we’re constantly rushing around to meet the demands of our careers and busy family lives. Check out these quick tips to stay healthy on the move.

Remember that breakfast is the most important meal of the day

Your mom was right – breakfast is the most important meal of the day! A balanced breakfast will give you the calories and nutrients you need to power through a hectic schedule. To start your day off right, include a good source of protein to keep you full, such as eggs, low-fat cottage cheese or low-fat Greek yogurt, as well as a serving of fruit and some whole-grain bread or oatmeal. If you don’t have time to make breakfast in the morning, make it the night before. Overnight oats are the perfect grab-and-go breakfast.

Make your own snacks

In between meals, it’s easy to grab the most convenient and accessible food item, which may not be the healthiest option. To avoid consuming junk food, stock up on good, portable snacks, including fruit (apples, oranges and bananas), veggies and hummus, low-fat Greek yogurt, dried fruit and nuts or low-fat cheese and whole-wheat crackers. You’re more likely to choose healthier options if they are easy and available.

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Build a balanced plate

Whether you’re eating on the go or planning meals for the week, the MyPlate tool can help. Aim to fill half your plate with fruits and vegetables, even when you’re away from home, to help you stay on track.

Choose healthy options when dining out

Despite your best efforts to plan, you may sometimes find the need to eat at a restaurant. However, dining out doesn’t mean you have to abandon your healthy eating habits. Ask for dressing on the side and choose baked, broiled or grilled options instead of fried. Order water instead of high-sugar sodas and sweetened beverages. Another easy trick is to simply divide your plate into two servings and save half for another meal.

Commit to meal planning

Planning ahead is important for healthy eating, and even more so when your schedule is busy and time is short. Choose a consistent day to plan all your meals for the week. Check inventory in the fridge, freezer and pantry before making a grocery list. Do some of the prep — cutting up vegetables, grilling chicken or cooking a batch of brown rice — ahead of time, so that dinner can be pulled together in a few minutes.