First Author: Amber

Second Author:

 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.

^[1]

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
• Fruits
  • Average daily fruit intake is 2 cups
• Milk
  • Average daily milk intake is 3 cups
• Meats & Beans
  • Average is between 5 1/2 to 6 1/2 ounces

Most individuals do not recieve 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 items 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 help keep you energized throughout the day.

HEALTHY SNACKS

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

  ^[4]

HEALTHY LUNCHES

Examples of Healthy Lunches to pack: ^[5]    

• Turkey Sandwich on Wheat Bread
• Macaroni Salad
• Chili

• Chicken Noodle Soup with Crackers

• Spagetti-O's 

• Tomato Soup with Paramesean flavored Goldfish Crackers 

  ^[6]

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 set for the long day ahead of you.  So forget the junk food and try some of these tasty, healthy foods.