Tricks to Eating on the go!

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’sPremium 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)
StarbucksChicken & 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!

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