Eating On the Go

1. F.I.T. Tech VI Webinar Eating On the Go

2. Eating on the Go • We are all constantly on the go either running daily errands, traveling, or working. • Eating healthy isn’t always easy. • However, there are many options if you want to eat healthy while you are on the go.

3. Eating on the Go • Snack Before Your Daily Errands • Eat a healthy snack before you leave. You will be less tempted to pick up fast foods. • Eat a piece of fruit, a yogurt, or a handful of trail mix before you walk out the door. • Keep healthy snacks available at home and work.

4. Eating on the Go • Healthy Options at Fast Food Places • Fast Food Plus • Choose a: • Grilled chicken sandwich and skip the mayonnaise or cheese. • For salads, ask for a low fat dressing. • Skip the soda and drink water, milk, or juice. • For sandwiches, request whole wheat bread and skip the mayonnaise. Order sandwiches or wraps with several vegetables, such as lettuce, tomatoes, bell peppers, cucumbers, or other raw vegetables. • When you get home, round out your meal with fruit, baby carrots, etc.

5. Eating out at full-service restaurants • Portion sizes (ask for lunch portion at dinner) • Sauces and dressing on the side • Request healthier foods (whole grain breads and pasta)

6. Pack your own lunch • Sandwiches are a quick and easy lunch to pack for a healthy meal during a busy day. • Packing your own lunch does not need to take a lot of time or creative energy.

7. Quick Sandwich Ideas • Peanut butter and banana sandwich: • two slices whole wheat bread topped with two tablespoons peanut butter and half a sliced banana. • Chicken or tuna salad sandwich: • 6 ounces water-packed tuna or 1/2 cup cooked chicken breast pieces mixed with one tablespoon light mayo and relish or shredded carrots, served between two slices of whole wheat bread. • A whole wheat pita “pizza”: • one pita stuffed with low-fat pizza/spaghetti sauce, part-skim shredded mozzarella cheese, carrot shreds, broccoli pieces, peppers, tomatoes, spinach, mushrooms, or other veggies of choice, Canadian bacon, and fat-free veggie sausage. Melt in the microwave before eating if desired.

8. Quick Sandwich Ideas • Tortilla roll-up: • one whole wheat tortilla spread with one tablespoon fat-free cream cheese, topped with two slices fat-free lunch meat and various veggies such as chilies, lettuce or spinach, tomatoes, onion, cucumber, sprouts, or shredded carrots • Veggie sandwich: • two slices whole wheat bread spread with one tablespoon fat-free mayo or mustard and stuffed with one slice low-fat or fat-free cheese, along with lettuce, sprouts, and sliced avocado, tomatoes, and peppers.

10. Eating on the Go • Keep An Emergency Stash • Keep healthy snacks in your purse, desk at work, and car when you are hungry and there just isn’t a place around to pick up some healthy food. • Great ideas would be trail mix, granola or protein bars and some dried fruit. • Caveat: not all granola bars are created equal.

11. Snacks on the Go • Make a homemade trail-mix with your favorite nuts and dried fruit such as cranberries, raisins, or apricots to keep with you on the go. • Try out hummus and veggies, such as carrots and broccoli florets, for an energizing snack.

12. Eating on the Go • With a little bit of planning and making smart choices, you can eat healthy on the go. • Keep hand sanitizer or wipes in your office and car to use before eating.

13. Eating on the Go • Don’t forget to carry water with you at all times to make sure you stay hydrated!  • Remember to incorporate the Physical Activity On-the-Go tips from the previous seminar into your busy lifestyle!