Eating on the Go!

December 7, 2020

The holiday season is always such a busy time and often one during which we let our healthy eating and exercise routines slip. Instead of reaching for a bag of chips or hitting a drive-thru window this month, let’s explore a few ways to simply and effectively incorporate nutritious foods. 

Follow these steps to a healthier you in no time at all:

Step 1:  Realize and understand that the food and activity choices you make today (and every day) affect your health in a variety of ways:

*Mental functioning

*Emotional well-being

*Energy

*Strength

*Weight

*Future health

 Step 2:  Make smart choices from each food group

*Fruits

*Vegetables

*Whole Grain

*Lean Protein

*Reduced-fat Dairy

*Heart-healthy Fats

Step 3:  Get the most nutrition out of your calories

Step 4:  Find your balance between food and physical activity

No Time? No Problem!

Become a pro at creating healthy, nutritious, satisfying meals with a limited amount of time.  Here are some suggestions for how to do just that:

• Think Ahead. We get into trouble when we wait until hunger pangs hit before taking action. A little planning goes a long way, so if you know you’re going to be stuck in a meeting all day, take along something you can eat quickly and discreetly to keep your blood sugar from plummeting and your cravings at bay. With so many of us working from home these days, this becomes even easier. Just be sure your fridge or pantry is stocked with healthy, nourishing foods!

• Find healthy foods that travel well. Some suggestions: cottage cheese, yogurt, celery, peppers, carrots, apples, and nuts. Throw some berries into a container with cottage cheese or yogurt and oats and take it with you.

• Try using lettuce as a container. Wrap leftover chicken in a lettuce leaf and eat it on the go! Throw on some tomatoes and a slice of avocado and you’ve got a great mini-meal. A couple of leaves of red-leaf lettuce make a great ‘wrap’ and the contents are limited only by your imagination.

• Make it the night before.  Save yourself time in the morning by taking a few minutes before bed to put together a nutritious lunch for the next day.

• Think unusual foods and think differently. Experiment with your food choices. Cut up an apple and eat it with a single serving of tuna or cheese, for example.  Or discover your own combinations with accessible foods like nuts, cheese, fruit and seeds.

• Use your blender. Many office-bound people forget that a blender is an easy accessory to keep in the company kitchen. Buy some fruit and plain yogurt, add some low-fat milk or juice and blend it together for a low-fat, healthy smoothie. And again, if you’re working from home these days, this is the time to make use of those appliances that might not usually get as much love! Stock the freezer with frozen fruits and you are good to go!

• Use the microwave. It only takes a couple of minutes to make real oatmeal and you can add some dried fruit or soy milk and take it with you anywhere in a container.

• Make a list. Take a few minutes and make a list of possible combinations that might be available wherever you’re going, or that you could easily take with you. One idea is baby carrots with hummus. Try coming up with some of your own.

• In a pinch, drink your veggies. Fresh vegetable juice is a good way to ensure that you get enough vegetables when you’re short on time.  Fresh bottled varieties such as BluePrint, Columbia Gorge, Suja, Naked, Odwalla and others make it easy. Check the ingredients and nutrition facts to make sure they aren’t loaded with things you don’t want (such as added sugars). You can also try bottled tomato juice and a number of varieties of V8 (just be sure to watch sodium intake with these). Add celery, leave out the vodka, and you’ll almost feel like its happy hour!

Whether you’ve got loads of time or not a minute to spare, just keep making healthy choices and enjoy this holiday season without feeling sluggish!