Eating Healthy on the Go

One of the biggest complaints I hear in my practice is that no one ever has enough time to eat healthy. “It’s just so much easier to get something on the go.” Sound familiar? If so then chances are you could be consuming up to an extra 1000 calories a day, before you even get home from work…

Believe it or not you could cut a bunch of those extra, unwanted calories out of your diet by simply eating food from home. That’s right not only would you be saving a ton of money in this process, but you could probably even lose some weight by just making a few simple changes to your daily routine. I know, I know nobody likes change, but what if these changes could not only save you waistline and your wallet, but they could help you feel better too? I’m not only talking about energy to play with the kids, go to the gym after work kind of feeling good, but how about clear thinking, glowing skin, and vitality as well? Who’s ready?

Step 1- Make a List and Check it Twice

In order to be able to eat food from home, there must first be food in the home!

I like to plan my meals a week in advance. Every Sunday I get the newspaper and scour the circular for whatever store or stores I’m planning to shop in that day and I plan my meals based on what’s on sale that week. I like to eat with the seasons as much as possible and a good indication of what’s in season is what’s on sale. Remember that you’re going to be doing your shopping primarily around the perimeter of the store and you want to base your meals on as much “living” food as possible. Meaning the food was alive at some point, whether it was plant or animal. Remember you’re going to need breakfast, lunch, dinner and snacks, and they’re going to need to be things that are at least semi-portable.

Step 2- Get in the Car and Go Shopping

Right now everyone’s head is spinning. “But what am I supposed to buy!” No worries I’ve got a few suggestions that will help keep that 4 o’clock sugar addiction at bay.

I’m the type of person who is always running late so I like to have quick easy things on hand so I can take them with me while I head out the door. Some of you may need something more substantial in the morning and so you will need to allot for an extra 10 minutes or so. If you are like me and always rushing try yogurt with a little granola or wheat germ for breakfast add some fruit and you’ve made your own parfait. Not only is it a good combination of sweet and salty, it’s good for you and loaded with fiber that will make you feel fuller longer. If you prefer a heavier breakfast try cold cereal or oatmeal with fruit and milk. Maybe add in a slice of whole grain toast.

Remember what I said earlier, you want to get in as much living food as possible so you want to keep plenty of fruits and vegetables on hand to snack on. Cucumbers, baby carrots, broccoli crowns, cherries, bananas and berries are all great for on the go snacking and most supermarkets now offer pre-washed, pre-cut fruits and vegetables as well.

For lunch start making your sandwiches at home. Treat yourself to whole grain bread from the bakery section and create your own deli sensation. A half a pound of good quality deli meat is about the cost of one deli sandwich if you ordered out. So try to stay away from the processed meats and buy all natural and reduced sodium whenever possible. Canned soups are another quick and easy option. Remember to always read the label and stick to all natural or organic soups as much as possible. Better yet, make some yourself and divvy it up for lunches, delicious!

Dinner is a tough one, because most people expect something more substantial for dinner. A combination of protein, carbohydrates and vegetables is usually the norm. So what do you do when you have to work late but Timmy has practice at 6:30? There are some great all-natural and organic products in your local grocery store freezer if you’re looking for microwave fast, however if you still want a home cooked meal fast try pasta. Whether traditional with sauce or sautéed with vegetables, garlic and olive oil, it’s still a versatile 20-minute meal. Try using a rice cooker or crock-pot and set your meals up to be ready by the time you get home.

Remember the key to any successful journey is planning.