Although they are great for convenience, often times the options may not be the healthiest. They may contain more saturated fat or sodium than desired, and less protein, fiber or vitamins. Planning ahead will keep you from making quick decisions and help you to feel prepared and in control of what you are eating.
Tips:
Start your day with a healthy breakfast before you get on the road or head out to the mall. Try oatmeal with fresh fruit, walnuts and milk; whole grain waffles with peanut butter; or hard boiled eggs with pepper.
Foods that will keep you energized while you're out and about:
• Pair a protein source with a source of carbohydrates. Examples of this include a tuna packet and crackers, apples and nut butter, low fat cheese and vegetables, cottage cheese with tomatoes, or hummus with pita chips.
Pack your own snack:
• If you have a portable lunch bag with an ice pack, you may be able to keep your foods out of the refrigerator for a longer period of time. It is recommended to consume perishable foods within two hours of preparing/purchasing.
• Pack a water bottle with you to stay hydrated.
• When staying in a hotel, inquire about having a mini fridge in the room, so you can grab healthy items from a local grocery store or market.
If you are unable to pack a snack and must stop at a fast food restaurant, there are some options that are better than others
• Many restaurants, including fast food chains, have nutrition facts of their menu options online. Plan ahead by looking at the online menu.
• If you stop at a sandwich shop, choose whole grain bread, pack on the vegetables, and opt for mustard instead of mayo.
• Choose items that are grilled, broiled, baked or steamed instead of breaded, fried or sautéed.
• Many fast food restaurants now offer different options for sides. Choose a fruit or a vegetable to also get the benefit of micronutrients.
• Consider a yogurt parfait made with low fat yogurt, fresh fruit and granola.
• Gas stations often have healthier options to choose from, including:
Low fat mozzarella cheese stick
Trail mix
Granola bars – be mindful of added sugar content, and look for a higher fiber bar
Pre-cut vegetables
Fruit cups
Salad, including lean protein
• Watch portion sizes! If you are not too hungry, choose a kids meal.
• Choose water instead of soda or other sugar sweetened beverage to keep you hydrated.
Make your own snack pack:
• 1 oz low fat cheese cubes
• 1 oz almonds, cashews or peanuts
• 1 oz dried fruit
• 1 oz pretzels
• 2 tbsp peanut butter or almond butter
• 1 medium apple, sliced
• 1 oz low fat cheese
• 1 medium peach
• 1 piece of dark chocolate
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