Plan! Plan! Plan!

 If your goal is to “eat healthy on-the-go” planning is key!  Start by putting a grocery list together with portability in mind.  Relying too heavily on drive-thru windows or vending machines can easily derail your goals.  Keep a small cooler stocked with items like sliced fruit, low sugar yogurt, string cheeses, protein bars and nuts.  These items can serve as a healthful complement to a grilled take-out sandwich or serve as better snack options.

Plan your meals for the week

• Review weekly schedules (sporting events, meetings, personal commitments, etc…)
• Take inventory of items you have on hand (freezer, pantry, and refrigerator).
• Prepare your shopping list.

Shop only once per week.

• Purchase perishables weekly.
• Stock up on staples last will last a few weeks (pasta, rice, jarred sauces, canned items, etc…)

Eat fresh when you can!

• Fresh produce provides the most vitamins, minerals and fiber.
• Offers seasonal varieties.
• Is available pre-washed: packaged salad greens, pre-chopped vegetables, and pre-cut fruit.
• Purchase weekly

Keep frozen fruit and veggies on hand.

• Fruits and vegetables are frozen at the peak of season to preserve nutrients.
• Frozen products are easy and convenient
• Be sure to purchase frozen fruits without added sugar and vegetables without added sauces, sodium, or fat.
• An assortment of frozen vegetables and unsweetened fruits are available year-round. 

Keep portions in check!

• Portion sizes are often too large.
• Use an easy reference to estimate your own portions (check out the blog post “How to Control Portion Sizes” for portion ideas)

Cook on the weekend (or your days off) for the week ahead.

• Prepare larger meals to provide leftovers for another meal.  Cook a large batch of chicken, soup, potatoes, veggies, etc…  This will make it easy to have a quick and easy meal when you’re coming home starving and have no time to cook.
• Freeze leftovers in lunch-size portions.

Choose take-out and convenience foods with your health in mind.

• Request English muffins, dry toast or bagels for breakfast.
• Hold the mayo, butter, dressings and cheese on fast food sandwiches and baked potatoes.
• Select broiled, baked, and grilled meats, trimming visible fat/skin before eating.
• Choose steamed vegetables without sauces.

Always eating on the go?

• Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal.
• Here are some ideas: Peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

Grabbing dinner at the supermarket deli?

• Select rotisserie chicken, salad-in-a-bag and freshly baked bread.
• This makes for a quick and easy nutritious meal.

When Eating Out:

• Order the regular or child-size portion instead of the mega-sized serving
• For a lighter meal, order an appetizer in place of a main course
• Make special requests!  Ask for no mayo or bacon; ask for sauces on the side.
• Think about your food choices for the entire day!  If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.
• If you choose the buffet, fill up on salads and veggies first.  Take no more than two trips and use a small plate that holds less food.

Resources: American Dietetic Association, Supermarket Saavy