1. Eating Healthy on the Go! Laura McCammack, MS, CHES Clarian Health

2. Eating Healthy on the Go is Possible But…it takes Planning Preparation Willingness to try new things!

3. How to do it… ALWAYS carry food with you! Keep food like apples, bananas, nuts, energy bars, crackers, water etc. in your purse, briefcase, and car. Make sure you pack enough for every day you will be gone. Pack a cooler if you have to! (Refer to the “willingness to try new things” on previous slide!) Pack cut-up veggies, fruit, yogurt, string cheese, etc. Good idea for Saturday errands & far-away meetings.

4. How to do it… If you go overboard at lunch, just make sure you don’t do the same thing at dinner! Beware that low-fat is not low calories! Eat as many meals as possible at home when you aren’t traveling Arrange your schedule so you will be home at most meal times

5. What is Most Important When Eating Out? Taste Total Calories Saturated/Trans Fat Sodium Fiber Balancing it with Physical Activity

6. Eating on the Go…Breakfast Breakfast is probably the most difficult meal to eat healthfully on the go! Don’t skip breakfast though! If you do skip or choose unhealthy foods, you are much more likely to eat too many calories the rest of the day! If at all possible, eat breakfast at home or bring your own. Aim for between 400-500 calories for breakfast + breakfast snacks – a mix of protein & fiber

7. Best Choices…Breakfast Fast Food McD’s- Egg McMuffin (300 cals) Starbucks – Turkey Bacon breakfast sandwich (350 cals) Restaurant Try eggs, wheat toast, fruit, turkey bacon, 1 piece of bacon or sausage Mtg/Conference Try ½ bagel (unless whole wheat – but you can’t tell by looking!), oatmeal, fruit Say no to the pastries & granola

8. Eating on the Go…Lunch Aim for about 500 calories - with lots of protein, fiber, & a little fat (to keep you full & energized) Try to get at least 1 fruit serving & 1 vegetable serving in this meal Trying to go healthy by ordering soup & salad? If you don’t have much protein you will be hungry again very soon! Speaking of soups…order broth-based like chicken-noodle or vegetable, avoid bisque or soups with cream and/or cheese It is very hard to get a meal under 1,000 calories at Qdoba & Chipotle!

9. Best Choices…Lunch Fast Food Grilled chicken sandwich (no mayo) Small roast beef sandwich Small/regular sized burger with ketchup, mustard, pickle, lettuce, tomato, onion (no mayo) Deli sandwich w/ lots of veggies Chicken or steak tacos – limit sour cream & guac Sides – salad, oranges, apples, ½ potato Still hungry & want fries? Just order small!

10. Eating on the Go…Dinner Ask that the bread basket/tortilla chips & alcoholic drinks be served with your meal, not before Order a double serving of vegetables If you want alcohol, order a light beer, wine, or a gin & tonic (with light tonic) Aim for about 500 calories. You typically don’t need a lot of carbs at this meal since most people are inactive after dinner

11. Best Choices…Dinner Grilled fajitas (don’t eat them all) Salad w/ protein & dressing on the side ½ a steak or chicken breast cooked in small amount of butter Grilled, baked, or steamed fish is almost always a good choice

12. Best Choices…Snacks Carry your own with you. Try the usuals or think outside the box – hummus & pita or vegetables, pb&j sandwich A non-fat latte & fruit If you need chocolate: 100 calorie packs Peppermint patty (140 cals) Small piece dark chocolate

13. How to Pick an Energy Bar If you pick the wrong one, you might as well just eat a Snickers! Find one with: At least 3 grams fiber, preferably 5+ Less than 3 grams saturated fat Between 100-300 calories. If it is a meal replacement then it should have more than 300. Protein will vary. Between 5 – 15 grams is normal. More or less is ok depending your hunger level & if you are eating it as a snack or a meal Bars w/ a short ingredient list and/or added vitamins are a bonus

14. Some energy bars to try… Luna bars Clif Nectar bars & Clif Kid Z Bars Fiber One Bars & All Bran bars (but, they list fractionated palm kernel & high fructose corn syrup as ingredients) Kashi Go Lean Crunchy Bars, some of the Chewy bars,& their granola bars Watch out for…some of the Snickers Marathon Bars & “cereal” bars

15. Don’t forget your sneakers! When traveling, always bring your sneakers in your carry-on bag or in your car – take a few laps around the building. Don’t forget the old-school exercises you can do anywhere – pushups, situps, wall-sits, jumping jacks, etc. Do some exercises with an exercise band or some Pilates moves. Try a pedometer so you know how much more you need to walk. Spend about $15 to get a good one. Try a new gadget, like the JumpSnap – www.jumpsnap.com. You can jump rope even if the hotel ceiling is too low!