You can make nutritious snacks and meals for on-the-go by prioritizing dairy, protein sources, vegetables, fruits, and whole grains.
Healthy eating while you’re away from home can pose unique challenges. Keep reading to learn more about how to maintain a nutritious diet while you’re on the go.
To eat healthy, you need to get a variety of nutrients from the five food groups:
Each food group offers a different main nutritional benefit, so you can get a spectrum of nutrients that support good health.
Examples of foods from each group are:
- Dairy: milk, cheese, yogurt, lactose-free milk, fortified soy milk
- Protein-rich foods: seafood, poultry, eggs, peas, beans, nuts, seeds, and soy products
- Grains: wheat, rice, oats, cornmeal, barley
- Fruits: fresh, canned, frozen, or dried fruits and 100% fruit juice
- Vegetables (nonstarchy): fresh, canned, frozen, or dried vegetables (raw or cooked) and 100% vegetable juice
MyPlate is a nutritional guide and meal planning tool that helps people eat healthily. It was developed by the USDA based on the
It recommends:
- making at least half of your grains whole grains
- varying your protein sources and vegetables
- choosing low fat or fat-free dairy products
- making at least half of your fruits whole fruits
To build a well-rounded plate, try pairing foods from at least two food groups to get a diversity of nutrients.
How to fill your plate
- Fill half of your plate with nonstarchy vegetables like spinach or collard greens.
- Then, fill one-fourth of your plate with protein-rich foods, such as chicken, fish, or navy beans, depending on your preferences.
- Lastly, fill the remaining one-fourth of your plate with grains like rice or quinoa.
Snacks
Pair a grain with a protein-, fat-, or fiber-rich food.
Your body digests mixed meals that include protein, healthy fats, and fiber more slowly than grains alone. This can make you feel full for longer, which can help support a healthy weight and blood sugar management.
How skipping meals can backfire
Skipping meals may cause you to overeat at your next meal or load up on unhealthy snacks. If you find this tends to happen to you, you might find it helpful to have preplanned food ready to grab and go when you’re in a rush.
Here’s how to eat healthy in five common scenarios when you’re on the go.
If you find yourself constantly rushing out the door in the mornings without a plan for breakfast or even lunch, you’re not alone.
Even if you’re not able to change your busy schedule, planning your meals will help you become more organized and intentional about having nutritious foods in the morning. It will also help you stop skipping meals unintentionally.
Planning tips
- Prep the night before. Prepare your breakfast meal and morning snack the night before. For example, overnight oats and chia pudding are simple to prepare for a quick grab-and-go option. Pack a lunch bag with your meals and a reusable water bottle to stay hydrated.
- Smoothie bags. You can prep bags full of pre measured smoothie ingredients to make one serving of smoothie and put it in a reusable bottle to drink during your commute.
- Buy or make healthy bars. Protein or energy bars can be a quick bite on the way out the door or on the road until you can sit down and have a meal. Make sure to purchase bars with a lower content of sugar and a higher content of protein, fiber, and other nutrients.
Dining out has its benefits. The food itself can be very enjoyable, and dining with others is a great way to socialize with others.
Maintaining healthy eating when you’re ordering restaurant food or dining out is key to supporting your overall lifestyle.
Planning tips
- Plan ahead. Many restaurants have online menus that you can review. Decide ahead of time which dishes you might be interested in trying that also fit your needs.
- Portion sizes. Ask for a takeaway container to pack away the extra food that will be too much for you to consume.
- Desserts fit too. Healthy eating doesn’t mean depriving yourself — you’re allowed to eat a whole dessert. But if you still want to limit your intake without completely forgoing it, you can opt for mini desserts or share them with others.
Family and social gatherings, such as potlucks, bring people together to enjoy food and each other’s company. Even with more indulgent dishes, healthy eating is possible.
Planning tips
- Do not “save up” calories. Eat as you normally would throughout the day instead of trying to “save space” for later by avoiding food before the event. This way, you won’t go to the event hungrier than usual, and you’re less likely to eat past fullness and satisfaction.
- Bring a dish that fits your needs. If you have special dietary needs or simply want to share a favorite recipe, you can bring a dish that accommodates both.
- Taste a little of everything. Try a taste of all the foods you like. Portion size and mindful eating are important to avoid the stomach discomfort that comes with eating a large amount.
- Enjoy the conversations. The gathering is as much about the people as it is about the food. Focus on engaging with others, sharing stories, and enjoying their company.
Whether you’re catching a flight or preparing for a road trip, having a plan will save you the stress and struggle of hunting for nutritious snacks along the way.
It’s not practical to travel with lots of fresh foods, so try to focus on nonperishable snacks.
Snack ideas
- Dried fruit. Raisins, dried cranberries, freeze-dried mango, or any other dried fruit of your choice can count toward your daily fruit intake.
- Nuts and seeds. Nuts and seeds are sources of healthy fats and protein. You can pair them with dried fruits to make a trail mix.
- Protein or energy bars. Try to choose bars that are low in added sugars.
Healthy eating when you’re on the go can be challenging, but with adequate planning, it is possible.
You can maximize the nutrition you get from your meals and snacks by focusing on dairy, protein sources, fruit, vegetables, and whole grains.
