Tips for Healthy Eating on the Go

Healthy eating on the go can be a challenge, especially during the busy summer months. Since summer schedules are fast paced, it is important to prioritize healthy eating to sustain your energy levels and stay productive and focused throughout the day. By making conscious choices and planning, it's possible to enjoy nutritious, convenient meals and snacks that fuel your body and keep you satisfied throughout the day.

With proper planning and preparation, healthy eating can be as convenient as choosing fast food or other grab and go options. Whether you’re traveling, hauling children around to activities, or rushing out the door for work, incorporating these tips into your daily routine can help you maintain a balanced diet, reach your goals and stay energized - even during the busy summer days.

Tips

• Plan ahead: Plan your meals and snacks for the week ahead of time. Creating a weekly menu and shopping list can help reduce impulse buys, save time and reduce food waste. Pack tomorrow’s meals and snacks the night before to have ready to grab and go in the morning.
• Meal prepping: By preparing meals - or even ingredients - in advance, you save time during busy weekdays or when you're on the go. Other benefits of meal prepping include portion control, cost savings, consistent nutrition, reduced stress and convenience. Investing in containers that are leak-proof and microwave safe is helpful for storage and packing food to go.
• Focus on nutrient-dense foods: Nutrient-dense foods are those that provide a high amount of nutrients relative to their calorie content. Some tips for increasing nutrient dense foods: focus on whole, not processed foods; create a plate with a variety of colors; visit your local farmers market for a variety of fruits and vegetables; prioritize lean proteins like fish, poultry, beans and legumes; incorporate healthy fats like avocados, nuts and olive oil; and limit added sugars and ultra-processed foods.
• Optimize your snacks: By optimizing your snacks, you can enhance your overall nutrition quality and maintain energy levels throughout the day. A snack that provides a protein, carbohydrate and fat will fill you up and keep you feeling full longer. Examples of easy snacks to pack on the go: protein bar paired with fruit; veggies with hummus; banana with peanut butter; apple with almond butter; and trail mix.
• Don’t skip meals: Skipping meals can lead to decreased energy levels and increased hunger. This can lead to overeating later in the day. Tips to prevent skipping meals include listening to your body for hunger cues, planning your meals and snacks each day, and scheduling regular eating times to avoid missing meals.
• Stay hydrated: Staying hydrated is crucial, especially during the hot summer. To stay hydrated, carry a portable water bottle with you. Replace drinks with added sugar with water. You can flavor your water with fruits or vegetables like limes, lemons, berries, or cucumbers to enhance the flavor. Set a daily fluid goal and track it.