Most families live life on the go, meaning sometimes they need to rely on snacks and fast food. These foods can be fun, save time, and most importantly keep everyone fed. However, sometimes snack items and fast food can become the default instead of Plan B. This can lead to a high intake of foods that contain more saturated fat, sodium, and calories than your body may need.
Tips to Make Eating Healthy On the Go Easier Than Ever
By planning ahead as much as possible, both parent and child can still eat balanced and preserve their relationship with food on the go. With just a few essentials, it can be easier than you think!
Prep Now, Save Time Later
Do you have a day or time during the week when things feel a little less hectic? If so, that’s your chance to get ahead for the busier days! Use that time to complete light food prep, such as washing and cutting fruits and vegetables. It might not seem like much, but those few extra minutes may be the difference between grabbing something in the drive-thru or choosing a more nutritious option at home. When strawberries, grapes, or carrot sticks are already prepared, they become the easiest choice. A few minutes of preparation now can mean less stress and better options later.
Cook Once, Enjoy for Days
Batch cooking staple ingredients can be a game changer when it comes to saving time and reducing stress during busy weeks. Start by thinking about the building blocks of a snack or meal: protein, vegetables, fruits, and grains. Choose a few items you can prepare in advance. For example, if chicken is your go-to protein, cook extra ahead of time. Cooking a few extra chicken breasts gives you ready-to-use protein for salads or wraps throughout the week. The same goes for grains like brown rice or quinoa since they make any easy base for multiple meals. Having these staples ready turns last-minute meals into quick, balanced options. However, always ensure you are following food safety guidelines, such as eating cooked chicken within 3 to 4 days.
Set Yourself Up for Success
If your budget allows, consider purchasing pre-cut, pre-washed, or pre-cooked items to save valuable time during the week. Setting yourself up for a well-fed week can be as simple as choosing easy-to-assemble options at the grocery store. When paired together, these foods can create a balanced snack or even a quick meal. Simple combinations such as nuts and string cheese, veggies and hummus, and yogurt and frozen fruit require no prep and are easy to pack for school, work, or extracurricular activities.
Pack It the Night Before
Packing lunches or snacks the night before can make mornings feel much more manageable. While cleaning up dinner, portion leftovers into containers and place them in lunchboxes. Store the packed lunches in the refrigerator so that when you hit snooze one too many times the next morning, all you have to do is grab and go. Leftovers are one of the best tools for simplifying meal prep. Doubling a recipe allows you to prepare multiple meals with just one cooking session. You can also involve your kids by having them add a fruit or snack to their lunchboxes. It builds independence and lightens your load.
Build a Balanced Snack or Meal with Easy Ingredients
- Protein: Rotisserie chicken, hard-boiled eggs, Greek yogurt, cheese, canned tuna or salmon, beans, edamame, nut butters, protein bars, protein shakes
- Vegetables: Baby carrots, cherry tomatoes, mini bell peppers, celery sticks, pre-cut veggie tray, leafy greens, pre-sliced mushrooms
- Fruit: Apples, bananas, oranges, nectarines, grapes, peaches, pears, dried fruit, fruit cups, frozen fruit, pre-cut melon
- Grains: Whole grain crackers, whole wheat bread, tortillas, English muffins, rice cakes, quick oats, microwaveable rice, granola
With a few of the foods listed above, you can quickly assemble nutritious snacks and meals:
- Greek yogurt + granola + frozen berries
- Apple slices + almond butter
- Hummus + baby carrots + celery sticks
- Whole grain crackers + cheese cubes + turkey pepperoni
- Mixed nuts + string cheese + dried fruit + dark chocolate
- Canned tuna + salad mix + cherry tomatoes
- English muffin + peanut butter + banana
- Egg salad + whole wheat bread
- Chickpeas + cucumber + cherry tomatoes + feta cheese
- Cottage cheese + pineapple
- Rotisserie chicken + whole wheat tortilla + hummus + leafy greens
Healthy eating on the go does not have to be complicated. With a little planning and a few go-to ingredients, you can create quick, balanced meals that support your family’s health, no matter how busy life gets!
