Eat On-the-Go without letting your waistline grow!


Never skip breakfast!

When you are tight on time, try: a trail mix packet and V8 juice, a low- sugar protein bar, or a homemade smoothie to bring on the road with you. Add a handful of almonds for extra protein.

Quick meal ideas:

Use a Crockpot and add 3 cans of beans, 1 jar of pasta sauce and your favorite seasonings, set on low all day and dinner is ready when you get home!

Bake chicken ahead of time and have it ready in the fridge for quick salads & wraps

Make brown rice and quinoa ahead of time and keep in the fridge – quickly heat in the microwave for a simple dinner or add the brown rice to your bean chili

Use LOW SODIUM ready-made soups for quick lunches at work and ready-made tuna packets

Enjoy healthy snacks!

Easy for on-the-go: sunflower seeds, trail mix packets, brown rice cakes, veggies & hummus, easy & portable fruit (apples, bananas, peaches, pears)

Healthy Eating-out tips:
Ask for food to be steamed, broiled, baked, roasted, poached or lightly sautéed

Ask your server for vegetables to be steamed

Ask for dressing on the side (or bring your own)

Ask if the cook can use less oil on your dish


If You Must Eat Fast Food:
Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options.

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