Your hand is proportionate to your body, its size never changes, and it’s always with you, making it the perfect tool for measuring food and nutrients – minimal counting required.
Eating away from home doesn’t have to be unhealthy! Here are some tips to tackle eating on the go!
Tips to tackle eating on the go!
| 1 Planning to be on the go for several hours? Eat something satisfying first so you don’t find yourself hungry and reaching for junk | 2 Pack a snack, or several Perfect Bars, RX Bars, Bullet Proof Bars Jerky, Epic bars Dried Mangos, Plantain Chips Nut Butter, Trail Mix Bananas, Apples, Oranges, Berries High-quality dark chocolate. Instant Oatmeal Packets Granola Raw Veggies Rice Cakes Deli Meat Greek Yogurt Hard-Boiled Eggs Protein Shake | 3 Grab a container with a tight-fitting lid Fill with leafy greens Throw in chopped lean meat (tuna, salmon, egg, chicken, quinoa, etc.) Sprinkle with a few nuts/seeds Top with a little salt and a large lemon wedge When you’re ready to eat, squeeze lemon juice into the salad, mix, and enjoy | 4 While Traveling Pre-order groceries from a local store or service like Grocery Gateway Research the nearest grocery store and how/when you’ll get there Pre-order meals from a local delivery service Get restaurant menus in advance and decide what you’ll order |
Drive-Through Dos
Eat right on the run with these smart strategies.
Don’t fall for health halos. Some veggie dishes pack nearly 1,000 calories, while a burger may have as few as 250. Read the nutrition facts before you order.
Look beyond the main menu. Pint-size portions on the kids’ menu can save you calories, and the Dunkin’ Donuts all-day breakfast menu has many nutritious picks. Panera has a secret menu with healthy egg-white bowls and a steak lettuce wrap.
Go skinny-dipping. Not all condiments are created equal. A ketchup packet has only 10 calories, but those cute little packages of honey mustard and barbecue sauce contain 60 calories and 50 calories, respectively.
Fast food on the go
| McDonald’s | Premium Caesar Salad with Grilled Chicken and low-fat balsamic vinaigrette plus Fruit ‘n Yogurt Parfait; 375 calories, 9.5g fat (4g saturated) |
Taco Bell  | Fresco Steak Burrito Supreme plus black beans; 430 calories, 10.5g fat (3g saturated) Fresco Chicken Soft Taco plus Pintos ‘n’ Cheese; 330 calories, 10.5g fat (4g saturated) |
Dunkin’ Donuts  | Egg White Veggie Wake-Up Wrap plus hash browns; 350 calories, 18g fat (4.5g saturated) Tuna Salad Sandwich on an English muffin; 390 calories, 23g fat (3.5g saturated) |
Subway  | 6″ Subway Club on 9-Grain Wheat Bread with lettuce, tomatoes, onions, green peppers, cucumbers, and Sweet Onion Sauce plus apple slices; 445 calories, 4.5g fat (1.5g saturated) Oven Roasted Chicken Salad with tomatoes, green peppers, onions, olives, and cucumbers with honey-mustard dressing plus Yogurt Parfait; 400 calories, 6g fat (1.5g saturated) |
| Starbucks | Chicken & Hummus Bistro Box (hummus, grilled chicken, grape tomatoes, cucumber, and pita bread) plus a banana; 380 calories, 7g fat (1.2g saturated) Zesty Chicken & Black Bean Salad Bowl (grilled chicken, black beans, roasted corn, jicama, tomatoes, feta, greens, and quinoa with chile vinaigrette) plus Seasonal Harvest Fruit Blend; 450 calories, 15g fat (2.5g saturated) |
Chipotle  | 3 Barbacoa (braised beef) Tacos on soft corn tortillas with lettuce and tomato salsa; 405 calories, 10g fat (2.5g saturated) Vegetarian Burrito Bowl with brown rice, black beans, fajita vegetables, lettuce, and roasted chili-corn salsa; 385 calories, 7g fat (1g saturated) |
Wendy’s  | Large Chili plus Garden Side Salad (no croutons) with fat-free French dressing 375 calories, 9 g fat (3.5 g saturated) Ultimate Chicken Grill Sandwich plus apple slices 440 calories, 10 g fat (1.5 g saturated) |
Panera  | Half Smoked Turkey Breast on Artisan Whole Grain Loaf plus Low-Fat Garden Vegetable with Pesto Soup (from the You Pick Two Menu); 320 calories, 6g fat (1g saturated) Power Mediterranean Chicken Salad (no bacon) plus Baked Lays Potato Chips; 430 calories, 17g fat (2.5g saturated) |
KFC  | 4 Hot Wings plus Sweet Kernel Corn; 380 calories, 16.5g fat (4g saturated) Kentucky Grilled Chicken Breast plus mashed potatoes (without gravy) 310 calories; 10g fat (2.5g saturated) |
Other Options
Whether you’re craving a sweet snack or looking for lunch, here are more surprisingly diet-friendly finds.
- Burger King 4-piece Chicken Nuggets; 190 calories, 11g fat (2g saturated)
- Chipotle Cheese Quesadilla (kids’ size); 190 calories, 11g fat (6g saturated)
- Dunkin’ Donuts Cinnamon Cake Munchkins (two) ; 120 calories, 7g fat (3g saturated)
- KFC Original Recipe Chicken Drumstick; 120 calories, 7g fat (1.5g saturated)
- McDonald’s Vanilla Soft-Serve Cone; 170 calories, 4.5g fat (3g saturated)
- Panera Power Breakfast Egg White Bowl with Roasted Turkey; 190 calories, 7g fat (1g saturated)
For more information, ask our Nutrition Coach! Click here to schedule a No Snack Intro with Heather today!
