When you are constantly on the go, it becomes very tempting to grab something quick and convenient from a drive thru, munch on junk around the office, or in our case.. eat all the candy at rehearsal. However, with a little bit of planning and preparation, it is easy to maintain a busy lifestyle and a healthy diet.
I start every single day with a healthy and filling breakfast at home, and then pack a cooler with small meals and snacks for the rest of the day. I keep the cooler in the trunk of my car, and that way I have easy healthy options readily available throughout the day. Yes, packing food requires a little bit of time and preparation, but fueling my body with nutrient dense food throughout the day makes the effort well worth it. Here are some of my favorite healthy on the go options.
1. Chobani Greek Yogurt
I love Chobani's non-fat plain yogurt. 6 ounces has 100 calories and 18 grams of protein, which fills you up. To sweeten the tart taste, top with a half a cup of your favorite fruit. Chobani makes delicious fruit flavored yogurts as well, but I prefer to add my own fruit for more nutrition and less sugar. You can even buy fruit already cut up to save you prep time.
2. Hummus with Veggies
Hummus is a great source of protein, fiber, iron, heart-healthy fats, and omega 3 fatty acids. My favorite brand is Sabra's spinach and artichoke hummus. 2 tablespoons has 70 calories, 6 grams of fat, and no sugar. Baby carrots and snap peas are great to pack with hummus, because there is no chopping or washing involved- you can just throw them into a baggie and go.
3. Luna Bars
Designed for women, Luna bars are 70% organic and contain nutrients that are essential for women. My favorite is chocolate peppermint stick, which tastes more like a dessert than a healthy snack. One bar has 180 calories, 8 grams of protein, 4 grams of fiber, as well as calcium, vitamin D, iron, and folic acid. I always have one of these in my purse for just in case.
4. Peanut butter
I LOVE peanut butter. Not only is it delicious, but 2 tablespoons contain 7 grams of protein to keep you full, amino acids that build and repair muscle tissue, and monounsaturated fats that help lower your risk for diabetes and heart disease. Peanut butter is perfect on the go with apple slices, banana, celery sticks, or on a mini whole wheat bagel with a little bit of jelly. Smuckers even makes peanutbutter in individual serving sizes, which makes packing it even more convenient.
5. Low-fat cottage cheese
Cottage cheese contains 25 to 28 grams of protein per cup, which is the same protein content as a 3 ounce chicken breast! It is easily portable, and can be combined with a variety of foods to keep it interesting. Try it with strawberries, craisins and walnuts, or mandarin oranges! Breakstone's even makes individual packages, which is super convenient and saves you measuring and washing of containers.
You can also prepare foods at the beginning of the week that will last you throughout the week. For instance, my mom will make a huge batch of tofu and grilled veggies on Sunday. This way, I can throw them on salads, brown rice or pasta for quick meals throughout the week. Pasta salads that require no heating are also a great option, and can be topped with a chicken breast for a more complete meal. For some great whole-grain salad recipes that can be prepared in advance to pack for lunches, click here!
If you're desperate and have to hit a fast food restaurant (hey, it happens to the best of us) try to make the healthiest choice possible. Try some of these options to avoid diet disaster at the drive thru:
Subway
6 inch sub on whole wheat, baked chips.
Chipotle
Avoid the rice and tortillas, and choose the salad with lean meat, beans, veggies, salsa, and guacamole. Skip the dressing, which is loaded with sugar.
McDonalds
Try a grilled chicken sandwich with a side salad and fruit and yogurt parfait rather than a greasy burger and fries.
Wendys
Go for the chili and a side salad for a healthy and filling meal.
Panera
Try half a sandwich on whole wheat with half the classic cafe salad.
KFC
Grilled chicken strips with a side of green beans is only 190 calories and 4.5 grams of fat.
It is always possible to make good and nutritious choices, which will help keep you energized and full to get you through long and busy days. I hope that these tips and suggestions will help you to make healthy choices on the go!
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