How can I eat healthy on the go?

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Dr. Michael Roizen, MD
Internal Medicine
Many people mistakenly believe they're making a good dieting choice by skipping breakfast. Others think that they don't have time. They can barely bolt a cup of coffee before it's time to leave for work. If this is the case with you, try "blender blasters" or "smoothies," which you can make very quickly. These are delicious and usually contain fruit and other healthy ingredients. For example, try the "Double Strawberry Blender Blast". Just take 3 cups (12 ounces) of fresh strawberries or frozen strawberries, 1 cup of fat-free milk or light soy milk, 1 cup (6 ounces) of strawberry sorbet, blend together, and in minutes you've got a delicious blast of nutrition. Or try the "Frothy Raspberry-Orange Smoothie", which is 2 cups of nonfat milk or 1 percent vanilla soy milk, 2 ripe medium bananas, 2 cups of frozen raspberries, and 2 tablespoons of frozen orange juice concentrate. Again, simply blend and enjoy. Or "Linda D's Orange Fruit Smoothie": Add 2 cups of cut-up honeydew melon, 2 cups of frozen or fresh strawberries, 2 cups of frozen raspberries or other berries, 2 tablespoons of frozen orange juice concentrate, 4 ice cubes, and 1 large tablespoon of quick oats. Blend together for a delicious treat. These blasters all take less than five minutes to prepare from start to finish.

There are other ways to work breakfast into a hectic schedule. Anything you can eat on the go (in line at the bus stop, or in your car, but not if you're driving!) can make breakfast possible even for the busiest person. You'll usually want to eat in only a couple of special places. However, in this case, the antiaging benefits of breakfast justify eating elsewhere. Carry a small bag of cereal with you to munch on as you drive to work. Or pack a low-fat yogurt. Buy small boxes of real juice, not "juice drinks" or "juice cocktails" and carry them in your purse or briefcase. Keep plenty of fruit around, to start the day and to munch on between meals. Becoming a breakfast-eater can make your RealAge (physiologic age) as much as three years younger. That's not even counting the RealAge benefits from all the vitamins, minerals, and other nutrients such as carotenoids, flavonoids, and fiber you get from eating nutritious food.
Healthy eating may sometimes be hard to maintain when you're busy with work, family and simply living life. With a few easy tips, you can find healthy options while on the run, giving you more energy to succeed throughout the day.
  • Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.
  • Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.
  • Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken or grilled vegetables are usually lower in fat and calories.
  • Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.