Gone are the days of excuses for poor eating habits while running around – healthy eating on the go is simple to do once you know how. As it’s been said 100 times before, diet is 80% of fitness. Of course, it’s easy to come up with excuses for poor eating when you are running around – when you get past the point of “normal” hunger, it’s easy to want to grab anything in sight. The best way to avoid this is to plan ahead and be prepared.
Pack Snacks for On The Go
Whether you think you are going to want a snack or not, pack it just incase. Theres nothing worse than when your stomach start growling, and your eyes start drifting to the first foods they see. In this moment, the excuses start piling in as to why you should “just treat yourself this one time”, and how “one bad food
won’t ruin anything.”
What kind of snacks should you pack?
Have a protein source. It’s no secret now, that protein can help curb cravings and keep you fuller.
Edamame: Edamame is great and extremely versatile. If you are at work and have access to a freezer/microwave, individual frozen packs of edamame can be a great satisfying solution. Otherwise, precooked and eaten room temperature/cold, is just as great and makes an easy swap to a bag of chips when you are on the go.
Hummus: Chickpeas offer another good protein source. It’s a satisfying snack paired with any vegetable such as carrots or peppers. TIP: If you’re not a fan of the oil contained in some store bought hummus, easily make your own by blending chickpeas with water, lemon juice & salt.
Have a carb source. Carbs are our primary energy source, and are not to be avoided. It’s about getting the proper ratio and right sources of carbs.
Fruit: Fruit will give you a great boost of energy and is a refreshing way to keep you on track. Grapes are a personal favorite, as I find them satisfying to munch on when I’m not super hungry but want to eat something. Apples are another great choice, as well as any cut up fruit stored in Tuppaware.
Oatmeal: Single packets of oatmeal are great for on the go. Oats will keep you full, for not a lot of calories. All you need is some hot water-don’t be shy to ask for some at a coffee shop. It’s a more common request than you may think, and you can stir your oatmeal in straight to the cup. TIP: Try and find oatmeal packets without a lot of sugars/additives. These sugars are taking away the healthy effects of oatmeal.
Have a fat source. Having a healthy fat source will help to keep you feeling satisfied. Fat not only surrounds the cell membrane, but acts as an insulation
“blanket” around each nerve fiber, letting messages be carried faster.
Kale Chips with Coconut Oil: These are a satisfying, crunchy, snack. Just toss some sea seat with coconut oil and any additional seasoning and bake until crispy. These are great to prepare in big batches ahead of time. If kale isn’t your thing, just swap kale for any other cut up vegetable.
Nuts: Nuts are a great healthy fat source. With so many options to choose from, it’s easy to mix up what nuts you eat to keep yourself from getting bored.
Personally, I try to keep a few different things in the side of my work bag as “emergency” snacks. These are foods that won’t quickly perish and are tasty. A personal favorite of mine is single serve pouches of peanut butter. Some days I like it straight from the pouch; it’s a great mix of healthy fats and a protein boost. They are also great with pretzels, which also store well and give me a carb boost when I’m feeling it. Finally, I like to have something sweet packed, just so I have every craving covered. I love all natural fruit bars. The less ingredients, the better – there really should be nothing extra in the bars besides fruit and possibly nuts.
Meal Prep for On The Go
Meal prepping is one of the greatest tips for constant success and staying on track. If planning your entire week of meals is too much for you, try to at least pre-make the meals you aren’t home for, or tend to have “cheat meals” for.
If lunch is the area you normally fall short on your diet, set aside an hour where you prep the meals for the week. To save time (and money) I like to make
large batches of similar food for the week and change up the spices to add variety.
For example, I may pick tofu as the protein, quinoa as my carb, and avocado for some fat. I add in a range of vegetables as well to add variety. I may do a base of salt/pepper for seasoning, and then I sprinkle different herbs/spices on each days meal to make it taste new.
If by the end of the week you find yourself getting bored, and you have a few minutes to spare, be creative. Add everything into a pot, with some spices and whatever you have on hand (such as a sautéed onion, or coconut milk) to create a curry. Even easier, add water and some herbs to create a soup.