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Eating on the Go and Navigating the Grocery
Becky Nichols RD LDActive Sports Club
Healthy Eating
• Eating a balanced diet of carbs, protein and fat
• Eating 5-6 small meals per day and every 2-4 hours
• Eating enough and staying hydrated
Clean eating
• Focusing on the quality of the food you are putting in to your body
• More of a mind, body, environmental connection
Mindful eating
• Conscious eating; staying in the moment to really taste and appreciate our food
• Has many benefits
Eating on the go
• We are all busy
• Quick tips:– 5-6 small meals per day
eating every 2-4 hours– Pack snacks; in fact pack
everything– PLAN
Business travel
• 5-6 small meals per day eating every 2-4 hours
• Eat before you leave• Grab snacks• Stay hydrated• Buy snacks• Search out restaurants
Busy day
• PACK EVERYTHING!!!
• Time to dig in to your stash
• Hydration
Vacation
• It’s Vacation go all out right….?
• Everything in moderation including moderation
• Stick to a normal pattern
• Hydration
Eating out
• Portions
• What you order
• How you order
Planning
• Got to do it!
• Once you learn it becomes habit and second nature
Recipe finding
• Sound good and are healthy and clean
• Blogs, magazines/online, food network/online
Quick meal planning tips
• 3 meals and 2 snacks per day
• Make it easy on yourself
• Batch cook, pre-prepare, make it easy!
Meal PlanningDay of
the weekMeal
Breakfast Snack Lunch Snack Dinner
Monday Waffle and eggs
Fruit and pb Quinoa salad
Lara Bar Chicken tacos
Tuesday Med casserole
Wednesday Chicken Tacos
Thursday Med casserole
Friday Go out
Saturday Go out
Sunday Fish and veggies
Grocery store planning
• Eggs x 2 Meals:• Oatmeal - Chicken
tacos• Coffee - Meatloaf• Chicken x 2lbs• Ground bison x 1lb Snacks:• Bell pepper - Lara Bars• Spinach - fruit and PB
How to tackle the Grocery Store
• Don’t go hungry!
• Have a plan and stick to the plan
• Strategically go through each section
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Overview
• Planning is everything
• Recipes, meal planning, grocery list, grocery shopping
• Beauty, aisles, frozen, milk/meat, produce
Thanks and feel free to send me questions at [email protected]