Transcript Eating On the Go - Healthy Lubbock

F.I.T. Tech VI Webinar
Eating on the Go
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We are all constantly on the go either
running daily errands, traveling, or
working.
Eating healthy isn’t always easy.
However, there are many options if you
want to eat healthy while you are on the
go.
Eating on the Go
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Snack Before Your Daily Errands
 Eat a healthy snack before you leave.
You will be less tempted to pick up fast
foods.
 Eat a piece of fruit, a yogurt, or a handful
of trail mix before you walk out the
door.
 Keep healthy snacks available at home
and work.
Eating on the Go
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Healthy Options at Fast Food Places
 Fast Food Plus
 Choose a:
○ Grilled chicken sandwich and skip the
mayonnaise or cheese.
○ For salads, ask for a low fat dressing.
○ Skip the soda and drink water, milk, or juice.
○ For sandwiches, request whole wheat bread
and skip the mayonnaise. Order sandwiches or
wraps with several vegetables, such as lettuce,
tomatoes, bell peppers, cucumbers, or other
raw vegetables.
○ When you get home, round out your meal with
fruit, baby carrots, etc.
Eating out at full-service restaurants
Portion sizes (ask for lunch portion
at dinner)
 Sauces and dressing on the side
 Request healthier foods (whole grain
breads and pasta)
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 Pack
your own lunch
 Sandwiches are a quick and easy lunch to
pack for a healthy meal during a busy
day.
 Packing your own lunch does not need to
take a lot of time or creative energy.
Quick Sandwich Ideas
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Peanut butter and banana sandwich:
 two slices whole wheat bread topped with two tablespoons
peanut butter and half a sliced banana.
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Chicken or tuna salad sandwich:
 6 ounces water-packed tuna or 1/2 cup cooked chicken breast
pieces mixed with one tablespoon light mayo and relish or
shredded carrots, served between two slices of whole wheat
bread.
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A whole wheat pita “pizza”:
 one pita stuffed with low-fat pizza/spaghetti sauce, part-skim
shredded mozzarella cheese, carrot shreds, broccoli pieces,
peppers, tomatoes, spinach, mushrooms, or other veggies of
choice, Canadian bacon, and fat-free veggie sausage. Melt in
the microwave before eating if desired.
Quick Sandwich Ideas
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Tortilla roll-up:
 one whole wheat tortilla spread with one tablespoon
fat-free cream cheese, topped with two slices fatfree lunch meat and various veggies such as chilies,
lettuce or spinach, tomatoes, onion, cucumber,
sprouts, or shredded carrots
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Veggie sandwich:
 two slices whole wheat bread spread with one
tablespoon fat-free mayo or mustard and stuffed
with one slice low-fat or fat-free cheese, along with
lettuce, sprouts, and sliced avocado, tomatoes, and
peppers.
Eating on the Go
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Keep An Emergency Stash
 Keep healthy snacks in your
purse, desk at work, and car
when you are hungry and there
just isn’t a place around to pick
up some healthy food.
 Great ideas would be trail mix,
granola or protein bars and
some dried fruit.
 Caveat: not all granola bars are
created equal.
Snacks on the Go
Make a homemade trail-mix with
your favorite nuts and dried fruit
such as cranberries, raisins, or
apricots to keep with you on the go.
 Try out hummus and veggies, such
as carrots and broccoli florets, for an
energizing snack.
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Eating on the Go
With a little bit of planning and
making smart choices, you can eat
healthy on the go.
 Keep hand sanitizer or wipes in your
office and car to use before eating.
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Eating on the Go
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Don’t forget to carry water with you at
all times to make sure you stay
hydrated!
Remember to incorporate the Physical
Activity On-the-Go tips from the
previous seminar into your busy
lifestyle!