F.I.T. Tech VI Webinar

Eating on the Go  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  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  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)

 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  Peanut butter and banana sandwich: two slices whole wheat bread topped with two tablespoons peanut butter and half a sliced banana.  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.  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  Tortilla roll-up: one whole wheat tortilla spread with one tablespoon fat-free cream cheese, topped with two slices fat- free lunch meat and various veggies such as chilies, lettuce or spinach, tomatoes, onion, cucumber, sprouts, or shredded carrots  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  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.

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.

Eating on the Go  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!