Healthy Eating on the Run: Practical Tips for a Busy Lifestyle
Life moves fast, and sometimes, grabbing a meal on the go is unavoidable. Whether you're rushing between meetings, juggling family responsibilities, or picking up takeout after a long day, making choices that help you feel good can seem overwhelming. But nourishing your body doesn’t have to be complicated! With a few simple shifts, you can support your energy levels and well-being while keeping up with your busy schedule. Let’s discuss five easy things you can try this week to make eating on the go a little easier and more enjoyable!
1. Plan Ahead for Less Stress
Thinking ahead can make a huge difference when it comes to eating on the go. Before heading out, take a moment to consider where you’ll be and what food options might be available. Keeping easy snacks—like nuts, trail mix, or whole grain crackers—in your bag or car can also help you avoid getting overly hungry between meals. This week, pick two easy, portable snacks to keep in your bag, car, or desk.
2. Make Vegetables or Fruit the Star of Your Meal
A simple way to feel more nourished when eating on the go is to prioritize vegetables and fruit. This week, challenge yourself to add a serving of vegetables or fruit to at least one meal per day. If you're grabbing a sandwich, add extra lettuce, tomato, or peppers. If you’re ordering takeout, consider a veggie-packed stir-fry or a side of roasted vegetables. Making plants the focus of your meal not only adds important nutrients but also helps you feel more satisfied.
3. Find Quick and Easy Grab-and-Go Options
Not every meal needs to be homemade! If you’re short on time, grocery stores often have quick options like pre-cut fruit, yogurt, or pre-made salads that can make meals easier. If you’re stopping by a coffee shop for breakfast, try an egg and veggie sandwich or oatmeal with nuts and fruit for a filling option. This week, challenge yourself to find one new grab-and-go meal that leaves you feeling good and keeps your day moving smoothly.
4. Make Breakfast Work for You
Mornings can be rushed, but that doesn’t mean you have to skip breakfast. Try prepping something simple the night before, like overnight oats with fruit and nuts or a yogurt parfait with granola. If you’re grabbing breakfast out, look for options like smoothies with fruit and protein, or an egg sandwich on whole grain bread. Pick one breakfast option this week that feels easy and satisfying!
Making Eating on the Go Easier
Rather than focusing on rigid food rules, try making small, realistic changes that help you feel your best. This week, challenge yourself to try one or two of these tips and see what works for you. At Northern Nutrition Group, we believe in a flexible, weight-inclusive approach to nutrition—one that supports your lifestyle without unnecessary restrictions. What’s one change you can try this week to make eating on the go easier? Let us know!
Sources:
Referenced from the Healthy Eating on the Run handout
Written by Jessy Griffel, RD, LN, CNSC
Jessy specializes in: Cancer nutrition care and enteral nutrition support therapy (Tube feeding support), athletes/outdoor enthusiast, plant-based (vegetarian/vegan) diets, nutritional deficiencies and abnormal lab values, and weight concerns addressed through a weight-inclusive approach.