Eating Healthy on the Go!Eating Healthy on the Go!

Laura McCammack, MS, CHESLaura McCammack, MS, CHES

Clarian HealthClarian Health

Eating Healthy on the Go is Eating Healthy on the Go is PossiblePossible

But…it takes

• Planning

• Preparation

• Willingness to try new things!

How to do it…How to do it…• ALWAYS carry food with you! Keep food like

apples, bananas, nuts, energy bars, crackers, water etc. in your purse, briefcase, and car. Make sure you pack enough for every day you will be gone.

• Pack a cooler if you have to! (Refer to the “willingness to try new things” on previous slide!) Pack cut-up veggies, fruit, yogurt, string cheese, etc. Good idea for Saturday errands & far-away meetings.

How to do it…How to do it…

• If you go overboard at lunch, just make sure you don’t do the same thing at dinner!

• Beware that low-fat is not low calories!• Eat as many meals as possible at home

when you aren’t traveling• Arrange your schedule so you will be

home at most meal times

What is Most Important When What is Most Important When Eating Out?Eating Out?

• Taste• Total Calories• Saturated/Trans Fat• Sodium• Fiber• Balancing it with Physical Activity

Eating on the Go…BreakfastEating on the Go…Breakfast• Breakfast is probably the most difficult meal

to eat healthfully on the go!• Don’t skip breakfast though! If you do skip or choose unhealthy foods, you

are much more likely to eat too many calories the rest of the day!

• If at all possible, eat breakfast at home or bring your own.

• Aim for between 400-500 calories for breakfast + breakfast snacks – a mix of protein & fiber

Best Choices…BreakfastBest Choices…BreakfastFast Food• McD’s- Egg McMuffin (300 cals)• Starbucks – Turkey Bacon breakfast

sandwich (350 cals)Restaurant• Try eggs, wheat toast, fruit, turkey bacon, 1

piece of bacon or sausageMtg/Conference• Try ½ bagel (unless whole wheat – but you

can’t tell by looking!), oatmeal, fruit• Say no to the pastries & granola

Eating on the Go…LunchEating on the Go…Lunch• Aim for about 500 calories - with lots of

protein, fiber, & a little fat (to keep you full & energized)

• Try to get at least 1 fruit serving & 1 vegetable serving in this meal

• Trying to go healthy by ordering soup & salad? If you don’t have much protein you will be hungry again very soon!

• Speaking of soups…order broth-based like chicken-noodle or vegetable, avoid bisque or soups with cream and/or cheese

• It is very hard to get a meal under 1,000 calories at Qdoba & Chipotle!

Best Choices…LunchBest Choices…Lunch

Fast Food• Grilled chicken sandwich (no mayo)• Small roast beef sandwich• Small/regular sized burger with ketchup, mustard,

pickle, lettuce, tomato, onion (no mayo)• Deli sandwich w/ lots of veggies• Chicken or steak tacos – limit sour cream & guac• Sides – salad, oranges, apples, ½ potatoStill hungry & want fries?• Just order small!

Eating on the Go…DinnerEating on the Go…Dinner

• Ask that the bread basket/tortilla chips & alcoholic drinks be served with your meal, not before

• Order a double serving of vegetables• If you want alcohol, order a light beer, wine,

or a gin & tonic (with light tonic)• Aim for about 500 calories. You typically don’t

need a lot of carbs at this meal since most people are inactive after dinner

Best Choices…DinnerBest Choices…Dinner

• Grilled fajitas (don’t eat them all)• Salad w/ protein & dressing on the side• ½ a steak or chicken breast cooked in

small amount of butter• Grilled, baked, or steamed fish is almost

always a good choice

Best Choices…SnacksBest Choices…Snacks

• Carry your own with you. Try the usuals or think outside the box – hummus & pita or vegetables, pb&j sandwich

• A non-fat latte & fruit

If you need chocolate:• 100 calorie packs• Peppermint patty (140 cals)• Small piece dark chocolate

How to Pick an Energy BarHow to Pick an Energy Bar

If you pick the wrong one, you might as well just eat a Snickers!

Find one with:• At least 3 grams fiber, preferably 5+• Less than 3 grams saturated fat• Between 100-300 calories. If it is a meal replacement

then it should have more than 300.• Protein will vary. Between 5 – 15 grams is normal.

More or less is ok depending your hunger level & if you are eating it as a snack or a meal

• Bars w/ a short ingredient list and/or added vitamins are a bonus

Some energy bars to try…Some energy bars to try…

• Luna bars• Clif Nectar bars & Clif Kid Z Bars• Fiber One Bars & All Bran bars (but,

they list fractionated palm kernel & high fructose corn syrup as ingredients)

• Kashi Go Lean Crunchy Bars, some of the Chewy bars,& their granola bars

Watch out for…some of the Snickers Marathon Bars & “cereal” bars

Don’t forget your sneakers!Don’t forget your sneakers!• When traveling, always bring your sneakers

in your carry-on bag or in your car – take a few laps around the building.

• Don’t forget the old-school exercises you can do anywhere – pushups, situps, wall-sits, jumping jacks, etc. Do some exercises with an exercise band or some Pilates moves.

• Try a pedometer so you know how much more you need to walk. Spend about $15 to get a good one.

• Try a new gadget, like the JumpSnap – www.jumpsnap.com. You can jump rope even if the hotel ceiling is too low!