If you travel often or find yourself rushing between meetings, errands, or workouts, grabbing whatever’s convenient to eat can become a habit. Finding last minute healthy eating options can be difficult, but with some thought and planning beforehand, healthier eating while on the go is possible and can make your day go by smoother.
Follow these tips for healthier eating on the go:
- Plan Ahead the Night Before or the Morning Of
- A calm prepared start sets you up for success. If you know you’re going to have a busy day, take some time before bed or first thing in the morning to decide what you’ll eat. Having healthy food ready, or knowing where to get it, helps you avoid impulsive and less nutritious choices. A calm mind makes better choices than a rushed and hungry one.
- Pack Portable, Healthy Snacks
- Stash portable foods in your briefcase or tote. This can be either a more “rugged” food that can withstand half a day in your bag (like buts or a whole orange) or something you can put in a small container and easily tuck away in your bag. Good options include:
- Fresh fruit or veggies with ricotta, cottage cheese, yogurt, or peanut butter
- Nuts
- Hard boiled eggs
- A protein shake
- Stash portable foods in your briefcase or tote. This can be either a more “rugged” food that can withstand half a day in your bag (like buts or a whole orange) or something you can put in a small container and easily tuck away in your bag. Good options include:
- Prioritize Protein & Nutrient Dense Foods
- Carbs are convenient )and extremely tasty when they’re in cake and cookie form), but if you rely only on them, you’ll feel hungry sooner and will crowd out the essential nutrients that support health.Remember to include protein with healthy fats.
- Don’t Forget Hydration
- It’s easy to forget to drink when you’re busy, but staying hydrated helps with energy levels, digestion, overall wellbeing, and sports performance. Keep a water bottle handy. If you get bored with plain water, try unsweetened tea or you can add a lemon, lime, or sliced fruit for flavor. Read more about infused water.
- Be Selective with Packaged Snacks
- Reading labels is important, both the nutrition facts and the ingredient list. Some bars and packaged snacks can be part of a healthy on-the-go plan, but only if you know what’s in it. Look for snacks with a decent amount of protein, healthy fats, fiber, and minimally added sugar. Pay attention to ingredients rather than just the marketing.
Healthy eating on the go doesn’t have to be perfect, but if you focus on choosing based on health and performance, it will be sustainable because your choices add up and will have an effect on both your everyday wellness and athletic performance.
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