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Healthy Eating On the Go

Good-Better-Best-Nutrition.JPGMaking nutritious choices isn’t always easy. Whether you’re in the midst of a busy workday, on a road trip with limited choices, or just can’t wait until you get home, sometimes stopping for a snack is necessary. But just because you have to make an unplanned stop doesn’t mean it needs to sabotage your diet.

Below, Stacey Weatherbee, RN, LDN at Bryn Mawr Hospital outlines the good, better, and best options for meals on the go.

Breakfast: It’s true: breakfast is the most important meal of the day. The biggest mistake you can make is not eating breakfast at all. Avoid greasy fast food sandwiches and sugary cereals, which won’t give you the protein you need to power through until lunch.

Good choice: Light n’ Fit yogurt
Better choice: Whole grain English muffin with almond butter
Best choice: Greek yogurt with berries and ground flax seed

Mid-Morning Snack: Even after a filling breakfast, it’s tempting to stop by the vending machine or cafeteria for a doughy, sweet snack like soft pretzels or a pastry.

Good choice: Trail mix with nuts and dried fruit (Watch out for portion control- just a palm full will do!)
Better choice: Piece of hand fruit with skin for added fiber (apples, peaches, etc)
Best choice: 1-2 cups popped popcorn

Lunch: Lunch can be a weak point in the day. If you eat something on the go, chances are you’ll be hungry later on, but ordering take-out or a greasy pizza or sandwich can pack too many calories.

Good choice: Salad with lean protein but creamy dressing and high-calorie add-ons
Better choice: Ham or turkey on white bread with lettuce and tomato
Best choice: Grilled chicken sandwich on light wheat bread with mustard and veggies

Dinner: Preparing dinner, whether it’s for one or for the family, can be stressful after a long day at work. There’s no doubt it’s easier to order in or pick up something on the way home. Instead, avoid temptation and go for something simple.

Good choice: Prepackaged frozen diet meal
Better choice: Egg white omelet of frittata with veggies and cheese
Best choice: Baked or grilled chicken or fish with veggies and rice

Dessert: If you’ve made it this far into the day by making healthy choices, you might feel like you’re ‘owed’ a sweet treat. Remember: you can indulge without binging on calories.

Good choice: Cookies
Better choice: Pre-portioned ice cream bars or popsicles
Best choice: Fresh fruit baked or grilled with cinnamon and honey

Making healthy choices isn’t always easy to do, but it’s one of the most important ways to maintain good health. Indulging in your favorite foods now and then won’t take a toll on your waistline or your health if you’re making healthy choices regularly. Looking for quick and healthy meals to enjoy on the go? Check out our recipes archive.
 
Posted by Main Line Health on 7/8/2013 7:51:57 AM
Read more articles about: Nutrition, Bryn_Mawr_Hospital

Healthy Eating On the Go

Good-Better-Best-Nutrition.JPGMaking nutritious choices isn’t always easy. Whether you’re in the midst of a busy workday, on a road trip with limited choices, or just can’t wait until you get home, sometimes stopping for a snack is necessary. But just because you have to make an unplanned stop doesn’t mean it needs to sabotage your diet.

Below, Stacey Weatherbee, RN, LDN at Bryn Mawr Hospital outlines the good, better, and best options for meals on the go.

Breakfast: It’s true: breakfast is the most important meal of the day. The biggest mistake you can make is not eating breakfast at all. Avoid greasy fast food sandwiches and sugary cereals, which won’t give you the protein you need to power through until lunch.

Good choice: Light n’ Fit yogurt
Better choice: Whole grain English muffin with almond butter
Best choice: Greek yogurt with berries and ground flax seed

Mid-Morning Snack: Even after a filling breakfast, it’s tempting to stop by the vending machine or cafeteria for a doughy, sweet snack like soft pretzels or a pastry.

Good choice: Trail mix with nuts and dried fruit (Watch out for portion control- just a palm full will do!)
Better choice: Piece of hand fruit with skin for added fiber (apples, peaches, etc)
Best choice: 1-2 cups popped popcorn

Lunch: Lunch can be a weak point in the day. If you eat something on the go, chances are you’ll be hungry later on, but ordering take-out or a greasy pizza or sandwich can pack too many calories.

Good choice: Salad with lean protein but creamy dressing and high-calorie add-ons
Better choice: Ham or turkey on white bread with lettuce and tomato
Best choice: Grilled chicken sandwich on light wheat bread with mustard and veggies

Dinner: Preparing dinner, whether it’s for one or for the family, can be stressful after a long day at work. There’s no doubt it’s easier to order in or pick up something on the way home. Instead, avoid temptation and go for something simple.

Good choice: Prepackaged frozen diet meal
Better choice: Egg white omelet of frittata with veggies and cheese
Best choice: Baked or grilled chicken or fish with veggies and rice

Dessert: If you’ve made it this far into the day by making healthy choices, you might feel like you’re ‘owed’ a sweet treat. Remember: you can indulge without binging on calories.

Good choice: Cookies
Better choice: Pre-portioned ice cream bars or popsicles
Best choice: Fresh fruit baked or grilled with cinnamon and honey

Making healthy choices isn’t always easy to do, but it’s one of the most important ways to maintain good health. Indulging in your favorite foods now and then won’t take a toll on your waistline or your health if you’re making healthy choices regularly. Looking for quick and healthy meals to enjoy on the go? Check out our recipes archive.
 
Posted by Main Line Health on 7/8/2013 7:51:57 AM
Read more articles about: Nutrition, Bryn_Mawr_Hospital
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