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Tips for Healthy Eating on the Go

Simple ways to nourish and fuel your body well even when time is short.


In honor of National Nutrition Month, let’s overcome one of the most common healthy eating hurdles people face today: eating well while on the go.
When life gets busy, our healthy diet often goes out the window. We skip meals, reach for convenience snacks, and find ourselves in the fast food drive thru more often than we’d like to admit.

The good news is that you don’t have to sacrifice eating well just because you’re pressed for time. In fact, with a little planning and preparation, you can eat healthy while saving yourself time and energy. 

5 Tips for Eating Healthy on the Go

1. Prep at night.

If you often find yourself rushing out the door in the morning, take a few minutes each night to plan your next day’s meals. Pack your bag with a water bottle, healthy snacks, and get your lunch ready to go. You can even make tomorrow’s breakfast fast and easy with overnight oats, slow cooker congee, or chia pudding.

2. Keep your healthy snack cabinet stocked.
When you’re in a pinch, or when your stomach is angrily grumbling, you’re less likely to make a healthy choice. Don’t leave your snacks up to chance. Instead, keep healthy snacks stocked in your purse, car, or desk so you’ll always have something nutritious to re-energize at a moment’s notice.

What are the best foods to keep on deck? Try these shelf-stable healthy snacks:

3. Master meal prep with one day of cooking big batches.
No matter how dedicated you are to your health, cooking yourself breakfast, lunch, and dinner isn’t always possible. That’s why it’s a great idea to cook in big batches when you do have time. Your busy future self will thank you when you have nutritious home-cooked meals ready to enjoy in just minutes! 

How do you get started? One day per week, dedicate a few hours to meal prepping. Choose 2-4 different healthy recipes to double (or even triple). Meals like stir frys, soups, or other freezer-ready are easy to batch and portion out. Make the most of your time by listening to a podcast or audiobook while you cook.

4. Choose your restaurant or fast food order before you go.
Eating out occasionally doesn’t have to wreck your diet. With a little research, you’ll find that there are healthy options hidden between the gut-busting portions and high-calorie combos.

Knowing what your best choices are ahead of time helps you make a smart and nutritious decision when you’re faced with all the tempting options. In general, opt for non-fried proteins, whole grains, and dishes that contain as many vegetables as possible (such as salads or steamed veggie sides). 

5. Sip your nutrients.

If finding time to sit down for a meal seems impossible, refuel with liquid energy. We’re not talking about energy drinks or coffee here – we’re talking about nutritious smoothies, shakes, and soups. 

There are plenty of plant-based protein powders and superfood powders on the market that can help you get the nutrients you need while you’re on the run. Fill up a large travel cup with your favorite smoothie (or take a thermos of homemade pureed soup) and hit the road!

Want to learn more about how you can lose weight, maximize your energy, and even save time with a custom nutrition plan? Call us at 623-266-0059, or request an appointment to find out how nutritional counseling and other therapies can help you stay on top of your health, no matter how busy life gets!

Much love,
Dr. Lena Fernandez

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