How to eat healthy when you have to move a lot

Along with exercise and stress management, healthy eating reduces the risk of lifestyle diseases and helps manage health conditions. However, the average American does not eat a healthy diet. The Healthy Eating Index from the United States Department of Agriculture (USDA) gave the average American’s dietary score a 59/100 (using the most recent data from 2015).

Eating healthy when you’re away from home and on the go can pose challenges. You may be tempted to skip meals. It can also be difficult to find healthy foods to buy. Therefore, deciding what you should pack in your lunch bag and determining how to maintain a balanced meal while eating out is very important – more important than you think.

And this article is this comprehensive guide that explains how to maintain a nutritious diet while you’re on the go.

(Photo: https://www.evergreenhealth.com)

To eat healthily, you need to get plenty of nutrients from the five food groups – dairy, protein foods, whole grains, fruits and vegetables. Each food group provides a different key nutritional benefit, so by combining the food groups you can get a wide range of nutrients that support good health.

Examples of foods from each group are:

Dairy: milk, cheese, yogurt, lactose-free milk, fortified soy milk

Protein-rich foods: seafood, meat, poultry, eggs, peas, beans, nuts, seeds and soy products

– Grains: wheat, rice, oats, cornmeal, barley

– Fruit: fresh, canned, frozen or dried fruit and 100% juice

– Vegetables (non-starchy): fresh, canned, frozen or dried (raw or cooked) and 100% vegetable juice

To build a healthy plate – whether it’s a meal or a snack – try combining foods from at least two food groups for a variety of nutrients.

Fill half of your plate with non-starchy vegetables like spinach or collard greens. Then, fill a quarter of the plate with a protein-rich food, such as chicken, fish, or chickpeas, depending on your preference. Finally, fill the remaining 1/4 of your plate with grains like rice or quinoa.

– Example of healthy meal 1: grilled chicken with garlic butter, stir-fried vegetables and rice

– Healthy meal example 2: cheese sandwich made with wholemeal bread, fresh cheese and sliced ​​tomatoes

Healthy snacks: Combine whole grains with foods high in protein, fat, or fiber.

Your body digests mixed meals that include protein, healthy fats, and fiber more slowly than grains alone. This makes you feel fuller for longer, which can help support proper weight and blood sugar management.

– Example of healthy snack 1: an apple and nut butter

– Example of healthy snack 2: yogurt with dried fruit and nuts

You may be wondering what’s so bad about skipping meals? That in itself isn’t healthy, but skipping meals can backfire, leaving you hungry later and overeating at the next meal or loading up on unhealthy snacks. We’re often not very good at making healthy dietary decisions when we’re hungry.

If you find this tends to happen to you, you may find it helpful to have pre-planned meals ready for pick up and take away when you’re in a hurry. That said, research has shown that skipping breakfast isn’t necessarily bad for you. If eating breakfast (or food at any particular time of day) isn’t part of your eating schedule, that’s okay.

Some people also intentionally skip meals for religious or cultural reasons or when practicing intermittent fasting. However, this is usually planned in advance and is not the same as accidentally skipping a meal because you are in a hurry.

Here’s how to eat healthy in five common when you’re on the go!

If you regularly rush out the door in the morning without a plan for breakfast or even lunch, you’re not alone. This is a situation that I often encounter during my dieting practice. Short sleep times plus high stress and little meal planning lead me to frequently skip breakfast without intention.

In this situation, we can realize the importance of meal planning and preparation. Even if you can’t change your busy schedule anytime soon, you can be better prepared to replenish your body despite the rush of time.

Planning your meals will help you become more organized and purposeful about eating nutritious foods in the morning. It will also help keep you from skipping meals unintentionally.

Tips for planning ahead

Prepared from the night before. Prepare breakfast and morning snacks the night before. For example, overnight oats and chia pudding are simple to prepare for a quick takeout option. Bring a lunch bag with your meals and a reusable water bottle to stay hydrated.

Smoothie bags: You can prepare bags filled with pre-prepared smoothie ingredients to make a smoothie portion for a quick drink before heading out.

Buy or make healthy bars. Protein or energy bars can be a quick snack on the way out the door or on the road until you can sit down and have a meal. Make sure to buy bars that are lower in sugar and higher in protein, fiber, and other nutrients.

Despite the economic effects of the COVID-19 pandemic, eating out – or ordering food – remains the main source of food for most Americans each week. In 2020, Americans spent $659 billion on restaurant and food service sales.

Of course, eating out has its benefits. Food can be fun on its own, dining with others is a great way to socialize with others, and it’s a great time to explore new cultures and food tastes.

Learning how to maintain a healthy diet when you order food at a restaurant or eat out is key to supporting your overall lifestyle.

Here are some tips and strategies to help you stay on track:

Plan ahead: Many restaurants have online menus that you can review. Decide in advance what dishes you might want to try. Keep the fundamentals of healthy eating in mind when formulating meal combinations.

Before you start eating, ask for a takeout container and pack leftovers that you’ll be consuming too much of. Then eat to your heart’s content, not until you’re full.

Eating healthy doesn’t mean depriving you of your favorite foods. However, consider limiting how much you eat. You can do this by choosing a small desert or sharing the desert with others.

Family and social gatherings, such as wine get-togethers, bring people together to enjoy food and travel together. Even with traditional dishes, healthy eating is possible.

Try these tips:

Do not save calories. Eat throughout the day instead of trying to “save space” for the next meal by avoiding eating before the event. This way, you won’t arrive at the event with a more hungry stomach than usual.

Bring a healthy dish. If you have special dietary needs or simply want to share favorite recipes with family or friends, you can bring a dish that works for both.

Taste a little bit of everything. Try to taste all the dishes you like without overloading your plate. Portion size and mindful eating are important to avoid stomach upset when eating large amounts.

Enjoy the conversation. Remember that gatherings are about people as much as they are about food. Sit away from food and focus on interacting with others, sharing stories and enjoying their company.

Traveling can be a stressful time for some people. Many people find it difficult to eat healthy food while traveling. There is no point in choosing food at the airport and tourist centers tend to be fast food service.

Whether you’re catching a flight or preparing for a long haul, having a plan will save you the stress and pain of hunting for nutritious snacks along the way.

Convenient snacks on the go. This is also your chance to avoid going hungry and then overeating at your next meal.

It’s not practical to travel with a lot of fresh food, so here we focus on eating healthy with snacks that don’t spoil:

– Dried fruits. You can pack raisins, dried cranberries, frozen mangoes, or any other dried fruit of your choice for a quick snack on your trip. The best part is that all of these count towards your daily fruit intake.

– Nuts. These sources of healthy fats and protein are a convenient and easy to pack snack for healthy eating on the go. Pair nuts with dried fruit for a special blend, and pack them in small resealable bags for easy storage.

Protein or energy bars. You can stash the energy bar in your handbag, carry-on luggage, travel essentials bag, or any other convenient slot that you can easily pull out when you feel hungry. Choose the bar with few additional sugars.

Energy bar. (Photo: Printeres)

Quarantine has become part of our “new normal”. You may be asked to isolate yourself for a number of days in a hotel, in an isolation facility, or at home without outside contact. In any of these cases, access to food can be limited and healthy options can be difficult to find. Although the quarantine facilities provide meals, you may not have many options on the menu.

It is important to be well-nourished and well-hydrated during this time. It’s also another opportunity for healthy snacks, especially if you’re going to be quarantined with kids.

Here are some nutritious foods you can pack:

– Drying fruits. They’re packed with flavor, fiber, antioxidants, and other nutrients.

– Crunchy biscuits. Choose whole-grain crackers or whatever you choose.

– Nuts and nut butters. Pair these with crackers or dried fruit.

– Canned tuna or chicken. These are protein-rich foods and come in a variety of flavors. You can eat them with crackers or eat them on their own.

– Protein bars or granola. These are non-perishable and varied snacks to have on hand.

– Bottled water. Pack small water bottles if you don’t have easy access to the fountain to refill your reusable water bottles.

– Tea bags. You can use the kettle and mug in your room to make your favorite tea during quarantine.

Wherever you are in quarantine, it’s important to snack carefully. You’ll most likely be less physically active during this time, so eat to your heart’s content but don’t overdo it.

Eating healthy while you’re on the go can be challenging, but with the right planning, it’s completely doable.

Apply the basics of healthy eating to maximize the nutrition you get from your meals and snacks.

Whether you’re rushing out in the morning, going out to dinner, attending a family gathering, traveling, or even preparing for quarantine, these tips can help ease the stress of knowing what to do. What to do to continue to nourish the body.

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