Healthy Helpings: Eating healthy on the run

One of the main reasons people sacrifice healthy eating is because they simply do not have enough time.When our schedules are jam-packed and we don't have time to eat, or we are forced to eat in the car on our way to the next meeting, fast food and not-so-healthy options are sometimes the quickest and easiest things to eat.But the good news is there are many ways to eat healthy while on the go.The first step to eating healthy on the go is to plan. Planning is important when it comes to a busy lifestyle. We plan everything from meetings and ballet recitals to football games and happy hour with the gang.What we often neglect to do is plan meals and snacks, particularly on our busiest days. Take a single day each week and plan out your weekly meals. This will help you to have more control over your food options. If you take the time to plan, you will be able to prepare meals and snacks according to your schedule.Better choices for lunch and snacks are whole-wheat bread or crackers, low-fat dairy products and plenty of fruits and vegetables. When planning, take a day to cut up fruits and vegetables and pre-pack crackers or pretzels into small baggies to make it easy to grab and pack. Also, pack meals and snacks the night before so everything is ready to go the next day. This will save you a lot of time, especially if you hit snooze button.If fast food is your only option, start making healthier choices by controlling portion sizes. Ordering smaller portions can cut back on hundreds of calories. Choosing a healthier side such as apple slices, carrots or a side salad instead of french fries will cut out most of those unhealthy calories.Foods that are baked, grilled, broiled or steamed contain fewer calories and are healthier than fried foods. Opt for a deli where you can order a sandwich on whole-wheat bread or a wrap, which usually have fewer calories and provide more nutrients than the popular burger and fries meal. Be sure to drink plenty of water instead of high-calorie beverages. In just a single can o! f soda, there are about 150 calories. If you substitute a bottle of water for a single can of soda a day for an entire year, you can save about 54,750 calories, which is equivalent to almost 16 pounds.That is just a single can of soda a day. Think about how many calories you can save by cutting out most of those high-calorie drinks. Drinking more water can help regulate your appetite and keeps you hydrated.Water is available everywhere and you can even keep water bottles in the trunk of your car for easy access.Eating on the run doesn't have to be unhealthy. With proper planning and better choices, we can get the nutrition our bodies need and still fit it into our busy schedules. Kelly Marsteller is a clinical outpatient dietitian at Memorial Hospital. Healthy Helpings is a column written by nutritionists in York and Adams counties. Powered By

1 comment:

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