The key to eating on the go is to focus on nutrient-dense foods, Nutrient dense foods contain vitamins, minerals, fiber, protein and healthy fat. These are foods that fight inflammation, keep the blood vessels healthy, build muscle and build strong bones.
Busy people often neglect nutrient dense foods because they think they don't have time to prepare them. However, many nutrient dense foods require little to no preparation and can be ready to eat in minutes. Whole fruits like apples, oranges, and grapes are easy to grab and go. Whole wheat or whole grain cereal can be combined with raisins and nuts to create a do-it-yourself trail mix without a lot of unhealthy additives. Danimals, a healthy satisfying smoothie that supports muscle function and helps build strong bones, is another good on-the-go choice.
Put a healthy nutrient dense dinner on your table in 30 minutes or less. A grocery store rotisserie chicken paired with a salad and whole sweet potatoes baked in a microwave is ready to serve in minutes.
Soups are also easy to prepare. A can of crushed tomatoes, a little water and a bag of frozen mixed vegetables combined in a pot and cooked for 330-minute results in a soup that can be served with a peanut butter and jelly sandwich on whole wheat bread for a quick healthy meal. If someone in the family has peanut allergies, try sun butter, a peanut butter alternative made from sunflower seeds.
If you eat out frequently, check the restaurant menus online to plan what you will order. Most fast food restaurants and casual dining places publish their menus, allowing you to choose healthier options. Entrees like grilled salmon, grilled chicken served with a side salad and vegetables are good choices. They are nutrient dense meals and are lower in calories than fried foods and entrees drenched in creamy sauces.
As you can see, eating on the go does not need to be stressful. Take a few minutes to make a list of the healthy foods your family enjoys and you are on your way.
