A lot of us struggle to maintain a healthy eating lifestyle while constantly running around to meet the demands of our jobs and family lives and sometimes it can lead to poor choices of food when we need to eat. Most of us turn to packaged convenience foods which are not nutritious and are usually filled with excessive calories, fat, and sodium.
The good news is that you do not have to completely sacrifice healthy eating when you’re on the go.
Here are a few tips:
Eating healthy food on the go does not just happen. You have to plan towards it. Plan your meals for the week or at the very least, have a rough idea of what you will be eating the following day. If you know you are mostly on the go, you can also make healthy snacks ahead of time and pack it in a Ziploc bag. Planning is very important for busy people who want to eat healthy.
Cook in Batches
When you take the time to cook, always make extra meals to save time later. This is called cooking in batches. You can do this with entire food types or with meal elements. For example, you can cook meals for a whole week at once or you can simply boil 6 eggs at once and refrigerate so you can have healthy snacks on the go.
If breakfast energizes you and keeps you focused till later in the day, please eat breakfast. A healthy breakfast will give you the nutrients and calories you need to get through a hectic day. Eat breakfast that is rich in protein like eggs and whole grain bread so it keeps you full for a longer period of the day. You can also make breakfast simple with options like smoothie, yogurt and fruits, overnight oats etc.
Pack your lunch
When you pack your lunch, you’re more likely to eat a meal that is nutritious rather than eating anything available. A well balanced nutritious meal helps you stay full and energize for a longer period so you can avoid snacking mindlessly. If you’re constantly on the go, please invest in a good hot/cold vacuum flask so you can enjoy your meals at any time of the day.
Try Intermittent Fasting
Intermittent fasting is a way of eating that allows you to eat within a window period while you fast for the rest of the day. There are different types of Intermittent Fasting but the commonest type for people on the go is the 16:8 method.
16:8 Intermittent Fasting means you’re fasting for 16 hours and eating within an 8 hour window.
Read more on Intermittent Fasting Here
Visit a sit-down restaurant if you have to eat out
You may want to give up on your healthy lifestyle goal when you’re on the go because you think your options are limited but you don’t have to. Rather than buying unhealthy snacks in traffic, convenience stores, airports etc. Research on a sit-down restaurant close to where you are. When deciding on a meal, think about how it will nourish and satisfy you. Order a dish that contains healthy carbs with minimal oil like salad, beans, moin–moin, grilled fish, grilled chicken etc.
Stick with water
Replace fizzy drinks, packaged fruit juice, soda, sweetened coffee, energy drinks and alcohol that are high in calories and sugar with water. Water and unsweetened herbal teas will help you not exceed your calorie intake with liquid calories while you’re on the go.
Adebusola Adefeso is a Medical Doctor, Certified Personal Nutritionist and a Weight loss Expert.
She’s the Founder of Fit4healthng, a weight management, health and wellness company.
She became passionate about weight loss, health, and wellness after seeing a lot of patients suffer from diseases that could have been well managed if they were at a healthy weight; she personally addressed her own belly fat struggles.
She does not only offer her professional expertise but also incorporates her first-hand knowledge of weight loss and healthy living in providing simple and actionable strategies for her clients.
She has used her successful lifestyle change to touch the lives of thousands globally.
She’s a strong believer in empowering people for a healthy lifestyle and she has shared her expertise on platforms like docotal, thriveglobal, newmumshub, smooth FM etc.