1. Healthy Eating on the Go

2. On the Go!... and Eating Well! Juggling work and family can be a challenge. For most Canadians, there just dont seem to be enough hours in the day to sit down and enjoy a meal. Try these time-saving solutions to some common complaints.

3. Im Too Tired to Cook Every Day Use pre-cut or pre-measured ingredients to save preparation time. Look for lower-fat, pre-made items such as soups, sandwiches, quiches, and pastas. Add a glass of milk, a salad, or another side to round out the meal. Make double batches of recipes and freeze them in individual servings.

4. I Dont Have Time to Break for Lunch Bring the food to you! Stock your desk or bookshelf with non- perishable foods like canned fruit, milk puddings, dry cereal, whole grain crackers, and peanut butter. Dont forget utensils and plates. Bring perishables like yogurt and cut-up fruits and vegetables if a refrigerator is available.

5. I Cant Keep Up with My Familys Busy Schedule On the way home from work, pick up a ready-to-eat meal like a low-fat, reduced- sodium frozen dinner. When time permits, make meals ahead of time and freeze them or plan leftovers. Post a menu and leave out recipes so that others can start to prepare the meal. Keep healthy snacks in the car.

6. Just a Minute! You only need a minute in the morning to have these nutritious breakfasts: –yogurt sprinkled with your favourite whole grain cereal and diced or canned fruit. –scrambled egg sandwich on whole grain toast with a glass of milk (beat 2 eggs in a mug, cover and microwave for 1 minute). –a toasted bagel with cheese and a glass of juice –peanut butter on a whole grain bagel and a glass of milk

7. Resources and Recipes Great Food Fast! by Bev Callaghan and Lynn Roblin (Toronto: Robert Rose,Inc., 2000) is a great book for quick recipes. The Dietitians of Canada website (www.dietitians.ca) has lots of recipes and tips on making healthy eating part of your busy day.

8. References Dietitians of Canada. (2000). On the Go!... and Eating Well. Factsheet. www.dietitians.ca Adapted from Anneke Vink, 2007.