So i think we’ve all faced the situation where we are out and about, haven’t eaten in a few hours and suddenly we are starving. Your first instinct might be telling you to eat whatever you can get your hands on. You are not alone. Here’s a few tips to avoid this mishap in the future and if you do find yourself in this situation- what can you do?
- PLAN AHEAD. Pack your meals the night before. Have grab and go items in your fridge/freezer that are quick and easy for breakfast. Some quick and easy breakfast options could be overnight oats, baked oatmeal cups, egg cups with cheese and veggies (pre made), greek yogurt with frozen fruit, or a protein shake and a banana. If you are going to work, or school, bring a meal with you for later in the day.
- BE PREPARED.Toss a snack or two into your purse for emergencies. 99% of the time you can find rice cakes with pb and baby carrots in my purse. If you have food with you, you are less likely to head to the fast food counter. Some healthy grab and go snacks could include raw veggies, fruit such as apples or bananas, rice cakes, whole grain crackers with hummus, a pb sandwich on whole grain bread, whole grain cereals, nuts, etc. Protein bars could be an easy go to choice as well. I prefer Quest Bars or Muscle Pharm Combat Crunch bars. They provide you with protein and adequate fiber which is good for your digestive health. My favorite flavor quest bar is double chocolate chunk and the the muscle pharm bar i like best is the white chocolate raspberry.
- FOOD SAFETY. This is something you may not necessarily think about. Deli meats, cheese, and yogurt can leave you vulnerable to food borne illnesses (which is never fun) if not stored at the proper temperature. So make sure you pack your cold foods in a properly insulated food bag. I have an isolator fitness bag and a 6 pack bag renee tote. I would definitely recommend the 6 pack bag purse (cough cough christmas present lol) if you don’t want a big blocky looking lunch box. But a speciality fitness lunch box is NOT necessary- you can buy a regular lunch box from Walmart that would work just fine. If you have an insulated bag, you can easily pack with you a deli sandwich, yogurt, a protein/carb meal without the risk of getting sick.
- If you still find yourself out and about without food, don’t worry. There are plenty of restaurants that have healthier, better alternatives to the overly processed fast food.Two of my favorites include Panera Bread and Chipotle. Both are a good choice of healthy fats, carbs, and protein. At Panera, i enjoy the thai chicken salad (with extra lettuce because volume lol) and at Chipotle a chicken burrito bowl with brown rice, fajita veggies, mild salsa, lettuce, and sometimes guac. Subway would also be another option. Places like Starbucks, Dunkin Donuts, Einstein Bros, Noodles and Co, and Chick-fil-a all have nutrition information online that is easily accessible and has nutritious options. Just google the restaurant and nutrition and see what comes up.
- MAKE THE BEST OF IT. No matter what restaurant you end up in, make the best of your options. Choose a meal with a healthy fat source, complex carb, and a protein source. If you order a salad, ask for the dressing on the side. Want something that’s not necessarily on the menu? ASK. As a server, there is usually nothing the cooks in the kitchen will not do so it never hurts to ask (just be nice about it lol).
Hopefully you find these tips helpful if you find yourself stressing about what to eat when you are busy and on the go. It is possible to make healthy choices if you think ahead and use your resources. Give these tips a shot the next time you are out and about.
And feel free to comment if you have any other tips/tricks that you find helpful.