Eating On-the-Go Can Still Be Healthy

Man Choosing Between Junk Food and Healthy Options

Perhaps you are so busy that you do not even have time to plan and prepare balanced meals. At the same time, slowing down might seem impractical. Regardless of what is on your “to do” list, it is possible to find ways to quickly incorporate healthy food into your day without eating prepackaged meals.

Ideas for Healthy Fast Foods

Try to pack as many single-serving foods and snacks into your lunch box as you can. Having one food from every nutrient group would be ideal.

  • Cheese sticks – This will provide you the calcium and protein you need to get through the next few hours of your day. It’s ideal because just one or two sticks can keep you satisfied even if you skip lunch.
  • Yogurt – The plain kind with a mixture of sweet fruits such as bananas or blueberries and tart fruits such as raspberries and strawberries with no sugar added is best. Otherwise, bring along a single serving of sweetened yogurt as long as you keep in mind the sugar content.
  • Mixed nuts or trail mix – If you can find raw, unsalted nuts and add raisins to them, this can provide you the proteins and carbohydrates you need to make it through a rough morning. It also could be the kind of pick-me-up you need in the afternoon.
  • Carrot and celery sticks – Either pack them to eat plain or perhaps bring along a low-fat, low-sodium dip for them. Eating them with guacamole or hummus also usually is a filling enough of a midday lunch or snack food.
  • Avocado dip or hummus – This is an excellent source of non-meat protein. It also contains unsaturated, healthy fat that can fill your stomach and keep you from feeling hungry for at least a few hours. It tastes excellent with carrots, celery or other fresh vegetables.
  • Boiled egg – If you need a source of protein on the go, this food is one of the best to take with you. An egg also provides about 10 percent of the animal-based B12 used by the body plus a small amount of calcium and other vitamins and minerals.
  • Whole grain crackers – You can use them with your hummus and veggies. They provide you an extra dose of carbs and have at least a couple of grams of fiber.
  • Fresh fruit – A combination of blueberries, blackberries and strawberries is one of the highest-recommended choices. Mixed fruit can provide you with vitamins C and A fiber, vitamin B6 and other nutrients.

Eating fresh fruits and vegetables that you prepare the night before can be a great way to curb appetite between meals. For more tips on avoiding the temptation of eating high-calorie fast foods when you're away from home, contact the Metabolic Research Center. We have over 25 years of healthy recipes backed by thousands of weight-loss success stories.


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MRC of Vancouver started me going in my attempt to loose 30 years of weight gain!! I have been using their program for about 18 months and have actually lost 30 pounds. I have changed the way I eat. I've learned what foods are best for ME. By analyzing my DNA and hormones, they helped me learn to eat what was right for me. I have "tweeked" my purchases and preparation of food to make eating healthy and still fun for me. I eat lots of veggies and salads and include a healthy diet of protein. These are very satisfying. Do I "cheat" now and then? Yes, but I don't like how I feel after eating sugar and lots of carbs so I return to my good foods quickly and continue to see my weight drop. I walk my little dog four times a day and have a part-time job that allows me a lot of movement. I feel so healthy and wonderful. It's easy to continue to eat and live a more healthy lifestyle! When I confessed about eating the wrong "foods", the gals simply encouraged me and gave me fresh ideas to satisfy my taste buds. I always felt I could be honest during my consultations with no fear of being lectured! I plan to continue until I reach my desired weight. I expect to reach my goal by 2017. After I reach my weight goal, I plan to remain in good health with my new found healthy way of eating the calories I need to maintain my proper weight. My Dr. is very pleased at my progress. She wondered how I have lost 30 pounds.

— Diane P. Heesch Nims-Smith

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