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Healthy Foods for on the Go

Page history last edited by Helena Baert 12 years, 6 months ago

First Author: Amber

Second Author: Chelsi Isbell




Healthy Foods For on The Go


Do you feel like you are constantly on the run from place to place?  People today tend to forget about eating healthy when they are constantly going, and this tends to result in people eating out or stopping at fast food restaurants for all their main meals.  Choices made by these individuals are not always the healthiest, and rarely do these choices meet the suggested guidelines of the food pyramid.



The Food Pyramid 




The Food Pyramid Guidelines/Categories:  [2]

  • Grains
    • At least 3 ounces of grains (especially "whole" grains)
  • Vegetables
    • Average is 2 1/2 to 3 cups a day
    • Also varies on what subcategory of vegetable you eat
  • Fruits
    • Average daily fruit intake is 2 cups
  • Milk
    • Average daily milk intake is 3 cups
  • Meats & Beans
    • Average daily meat and beans intake is between 5 1/2 to 6 1/2 ounces



Most individuals do not receive the daily recommended amounts of nutrients.  Instead of eating out or at fast food restaurants try packing a healthy lunch the night before or before you leave for the day.  Foods can be refrigerated as long as you use an insulated lunch box or by using cold packs.  Replacing snacks such as candy bars or chips with healthy snacks will also help keep you energized throughout the day.





Snacks may include the following: [3]        

  • Fresh or Dried Fruit                                                                                    
  • Fruit Juice      
  • Raw Fresh Vegetables
  • Plain Bagels
  • Pretzels or Bread Sticks
  • Plain Popcorn
  • Low Fat Cheese Cubes or Sticks
  • Low Fat Crackers or Granola Bars
  • Yogurt
  • Soup
  • Rice/Corn Cakes
  • Snack-size Cereal Boxes





Other Healthy Snacks On The Go- Granola Bars

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Examples of Healthy Lunches to Pack: [5]    


  • Turkey Sandwich on Wheat Bread
  • Macaroni Salad
  • Chili
  • Chicken Noodle Soup with Crackers
  • Spaghetti-O's 
  • Tomato Soup with Parmesan Flavored Goldfish Crackers 



Example of a Healthy Lunch 



With these healthy food choices for lunch and snack times for when you're on the go, you'll be closer to meeting the food pyramid guidelines.  All it takes is a little extra time in the evening or morning to put these quick, easy, healthy foods together, and then you'll be ready for the long day ahead of you.  So forget the junk food and try some of these tasty, healthy foods.


A Few More Tips For Eating on The Go! 


  • Snack before you leave your house    

               - Of course it should be something healthy, for instance something from one of the previous lists.

  • If you do find yourself stopping for food while your out...

               -Stop at a local grocery store and grab some fruit or veggies.

               -Some stores even have healthy pre-made salads and sandwiches you can buy.

  • If you do happen to find yourself stopping to get fast food here are some tips...

               -Get something grilled rather than fried

               -Order a diet coke rather than a regular coke

               -When you do order your sandwich ask for no mayo

  • Lastly, to always be safe keep an emergency stash with you or in your car

               -This will help keep you from eating junk food



  1. http://upload.wikimedia.org/wikipedia/commons/e/e1/MyPyramid1.png
  2. http://www.mypyramid.gov/pyramid/index.html
  3. Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg.249)
  4. http://amazingmuscle.com/fruit.jpg
  5. http://healthycooking.suite101.com/article.cfm/healthy_togo_lunches
  6. http://www.verybestkids.com/Nirf/cm2/upload/6197FB67-A31C-4D37-BDC7-3EE7C906F043/healthylunchbox_lrg.jpg

Comments (2)

Katie Baum said

at 10:49 pm on Nov 18, 2008

I like this page because I go on a lot of road trips and I need to know what to eat instead of grabbing fast food!

Samantha Ramirez said

at 7:19 pm on Dec 4, 2008

This is very informative for people who wake up late and don't have time for breakfast

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