EATING ON THE GO

F.I.T. Tech VI Webinar

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.

Eating on the Go Snack Before Your Daily

ErrandsEat 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.

Eating on the Go Healthy Options at Fast Food Places

Fast Food PlusChoose 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.

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)

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.

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.

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.

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.

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.

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.

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!