1. Healthy Eating on the Go
CDS Global

2. What is a healthy meal? Includes: Lean protein “Good” carbohydrates
Fruits and vegetables

4. 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

5. Portion Control Protein Size of your palm or a deck of cards
Carbohydrates
Size of your fist
Fruits
Vegetables
Unlimited ( except peas and corn )

6. 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

8. 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.

9. 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

10. 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

11. 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

12. 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

13. 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