Support Center: Eating Healthy on the Run

  1. Pre-pack small plastic bags of trail mix, unsalted pretzels and nuts, baby carrots, raisins, fruit and other easy to eat snacks. Seedless grapes and low-fat string cheese are tasty and convenient. Bring in the car and have on hand at the office. Single serving sizes will help prevent over-eating.
  2. Choose granola bars without a lot of extra ingredients. Skip ones with chocolate that are more like glorified candy bars.
  3. Replace your daily soda with 100% juice drinks. Keep cans of fruit and vegetable juices in the car.
  4. Make smoothies with low-fat yogurt, fruit and wheat germ the night before. Take to drink in the car.
  5. Skip the jumbo muffins that are usually high calorie and high fat. Instead, make a batch of smaller, low-fat bran muffins during the weekend and freeze. Grab one on the way out the door in the morning.
  6. Plan ahead. The timing of meals is important when you have diabetes, so you should always carry some snacks with you, just in case. Also keep some quick healthy snacks—piece of fruit, granola bar, package of trail mix, peanut butter and crackers pack—at work, in your bag, and in the car. This way, when you're running out of time, you won't have to spend it thinking about what to get and end up choosing something less healthy.
  7. Practice portion control. When we're eating on the run we usually are stressed and our minds are somewhere other than in the present moment. You may have planned to eat only half that bag of chips but somehow the bag is now empty.
  8. Know the nutrition content of your usual stops. Fast food doesn't have to be a bad thing. The key is to know about healthy options before even driving up. Check out the Web sites of your favorite fast food places for nutrition information about their offerings. If you can't find it on their Web site, check out CalorieKing and type in your fast food choice.
  9. Keep your order small and simple. The best way to save fat and calories when making quick food choices is to order small portions and skip condiments like cheese and sauces.
  10. Don't forget about fruits, vegetables, and milk and yogurt. Many fast food and carryout restaurants now offer more of these foods. If they don't, take your business somewhere that meets your nutritional needs.
  11. Seek out deli-style fast food chains where you can order a sub or sandwich on whole wheat bread or a wrap, a lower-fat and lower-calorie option than fried food.
  12. Many fast food chains now offer healthy sides in place of the ubiquitous French fries. Take the healthy option.
  13. Always order a side salad when eating at traditional fast-food outlets. You will be less likely to fill up on only the unhealthy items, and the salad will provide some fiber and vitamins to balance an otherwise unhealthy meal.
  14. Remember that chicken isn't always a healthy choice. Many fast food chains offer fried breaded chicken sandwiches on white bread that are actually richer in fat and calories than a burger. Grilled chicken is a better option.
  15. Make it a habit to eat a piece of fruit, a bowl of cereal, or some lowfat yogurt before you set out to run errands. Regular eating can help you feel full and avoid temptation.
  16. Stock your car with bottled water and healthy snacks. Have a small snack before the cravings hit, and you're less likely to pull into that drive-through fast food outlet.
  17. Consider a supermarket for your fast food break. You can pick up precut and washed fresh fruit or vegetables, yogurt, or lowfat cheese. Many supermarkets also offer sushi or other healthy prepared items.
  18. Hold the mayo. A tablespoon of regular mayonnaise has almost 100 calories!
  19. Don't add a sugary, calorie-rich drink to an already unhealthy meal. Drinking a large glass of water with your meal will help you feel fuller earlier.