Healthy Eating on the Go

CDS Global

What is a healthy meal?

•Includes:• Lean protein• “Good” carbohydrates• Fruits and vegetables

www.ChooseMyPlate.gov

Building Blocks of a Healthy Meal

Protein•Builds skin, blood, cartilage, hair and muscle

Carbohydrates•Needed for energy and proper brain function

Fruits and Vegetables•Full of antioxidants, vitamins and minerals

Portion Control

Protein•Size of your palm or a deck of cards

Carbohydrates•Size of your fist

Fruits•Size of your fist

Vegetables•Unlimited ( except peas and corn )

Tips and Tricks

Prepare in advance• Make a weekly meal plan and grocery list• Wash and chop vegetables as soon as you get

home• Pre-package snacks in the proper portions

after getting home • Make your breakfast and/or lunch the night

before• Have non-perishable breakfast items out and

ready for morning

Invest in a large, reusable water bottle to carry with you• Refill throughout the day• Add sliced cucumbers, lemons or limes for a

flavor boost

http://www.choosemyplate.gov/

Breakfast

• Greek yogurt, handful of berries & a whole grain waffle

• Low-fat cheddar cheese, egg and turkey bacon burrito wrapped in whole grain tortilla with salsa

• Glass of fat-free milk, 1 tbsp. almond butter, strawberries and 1 tsp. dark chocolate chips topping plain instant oatmeal.

Lunch

• Reduced-sodium turkey breast on 100% whole wheat bread with mustard and tomato & a side of green grapes

• Romaine salad topped with 2 tbsp. vinaigrette, dried cranberries, baked chicken breast and toasted whole grain pita points

• Chickpea, black bean, edamame, chopped red pepper and avocado salad topped with light Italian dressing. Eat with whole grain crackers and a ripe peach

Snacks

• Reduced-fat string cheese and a plum

• Small handful of nuts and dried fruit

• Carrot sticks with light ranch and a glass of fat-free milk

• Celery sticks and 1 tbsp. natural peanut butter

• Soft spread cheese on whole grain crackers

• Shelf-stable hummus and sliced bell pepper

Eating Out

•Choose baked or grilled instead of fried or crispy

•Have steamed vegetables instead of French fries

•Look at online menu beforehand and plan what is best meal choice• Stick to it!

•Skip the bread basket

•Start with a side salad or broth-based soup

Eating Out

•Salad dressing on the side• Dip your fork

•Drink water with your meal

•Skip appetizers and dessert

•Remember portion sizes• Get a to-go box right away • Put away extra as soon as food arrives

In Summary

•Eating on the go can be healthy

•Use www.ChooseMyPlate.gov

•Include protein, carbohydrate & plenty of fruits and vegetables

•Remember to keep portion size in mind

•Prepare, prepare, prepare!

•Make wise choices when eating out