By: Geri Lynn Grossan, MEd, RD, CDE - Registered Dietitian in Las Vegas, NV -www.NutritionMoves.com
You’ve just picked up the kids from their after school activity or you were working late at the office and it’s now 7:00pm and you’re faced with that all too familiar question of “what’s for dinner”? So many of us are on the run and busy throughout the day, leaving no time to prepare meals let alone plan a menu, go to the store and actually cook dinner. We all know how important it is to eat at least three meals a day along with a few healthy snacks, but how do you actually do it in real life?
The key is to start planning ahead, learn a few shortcuts and to keep some quick food items in your kitchen at all times. With a well stocked freezer, pantry and refrigerator the challenge is much easier to eat healthy on the run. Don’t worry, for those times when it’s just not feasible to eat at home some healthier fast food ideas will also be provided.
Let’s start first with some Breakfast on the Run ideas:
- Protein smoothie with frozen berries, banana and soy milk
- Natural peanut butter or almond nut butter on 100% whole wheat toast and a piece of fruit
- Low-fat cottage cheese and pineapple with old fashioned oatmeal sprinkled with walnuts, brown sugar and cinnamon
- Hard boiled egg sliced on 100% whole wheat toast with a piece of fruit
Think you don’t have time for lunch, think again. Make sure that you eat this important meal to keep your energy level up by providing your body with the nutrients that it needs. It is especially important to include a good source of protein at lunch to avoid that afternoon slump. Adding grilled salmon, shrimp or broiled chicken to any salad can make all the difference.
Here are some other ideas for Lunch on the Run:
- Bean burrito made with fat-free refried beans on whole wheat flour tortilla with salsa and a piece of fruit. No time to prepare a burrito, use Amy’s frozen burritos which are ready in 2 minutes in the microwave
- Low-fat tuna salad in a 100% whole wheat pita with lettuce and tomato or for the carb conscious stuff the tuna in a large tomato with baby carrots and hummus on the side
- Mixed salad greens topped with kidney beans and small baby shrimp with balsamic vinegar and olive oil, vegetable soup and a whole grain roll
- Amy’s vegetarian frozen entrees that are legume or tofu-based (available at most grocery stores, Whole Foods and Wild Oats); salad with vinaigrette and a piece of fruit
- Trader Joe’s, Wild Oats and Whole Foods offer a wide variety of prepared salads, sandwiches, soups, sushi and other items that are packaged to go. Don’t forget to check out their large selection of frozen meals that are easy to prepare in the microwave for a quick meal.
- Traditional grocery stores also provide a solution for meals on the go through their deli selections (cold sandwiches as well as rotisserie broiled chicken) and packaged, prepared meals, salads, vegetables and fruit.
To keep your energy level up, make sure to eat at least every 3-4 hours. This means adding snacks in the afternoon or mid morning depending on your schedule. Snacking can also prevent over eating at meal time. This may require taking a small cooler with you in the car or filling the refrigerator at work with some of the snack foods listed below.
Here are some quick and easy Snack Ideas:
- Apple and string cheese
- Trail mix (make your own from Trader Joe’s great assortment of roasted unsalted nuts and dried fruit)
- Small can of tuna with ‘Ak Mak’ stoneground crackers and a pear
- Hummus with fresh veggies such as baby carrots, cucumbers and cherry tomatoes
- Edamame (boiled green soybeans in the pod) and tomato juice
- California Roll
- Instant Lentil soup and an orange
- Health Valley oatmeal cookies and milk or soy milk
- ½ peanut butter sandwich on stoneground whole wheat bread and a plum
- Berry smoothie
- Cottage cheese and fruit
- Baby carrots, hard boiled egg and Dijon mustard
- Latte made with skim or soy milk and a small low fat muffin
- If you have a craving for chocolate try a mocha made with half the amount of chocolate and skim or soy milk
Moving on to everyone’s favorite time of day or is it? Don’t let dinner stress you out, with just a little bit of planning dinner can be an enjoyable experience with family, friends or even by your self. Whenever possible, try to make some meals (soups, stir fries, casseroles) on your days off that can then be used for a quick meal during the week. Crock pot cooking is another time saver. Start it in the morning, then walk into a house full of delicious aromas and a hot home cooked meal ready to go.
Here are some more Dinner on the Run ideas:
- Grilled salmon on the BBQ or using the George Foreman grill, baked sweet potato, steamed asparagus, green salad with vinaigrette
- Chicken, Shrimp, Beef or Tofu stir fry with vegetables over brown rice. Remember to make extra for lunch the next day.
- Grilled tuna on a bed of greens with vinaigrette and a whole wheat roll.
- Homemade vegetable soup with beans, just add your favorite protein (beef, chicken or fish); and for those with a heartier appetite add an open face sandwich of tuna or turkey.
- Veggie burgers with corn on the cob and green salad with vinaigrette
- Grilled chicken breast with barbeque sauce, rice pilaf and broccoli
Finally, if you do find yourself in a restaurant or at a fast food establishment keep in mind these few tips that will help you to maintain a healthful lifestyle-no matter where you eat your meals.
- Plan Ahead. Don’t leave the house or enter a restaurant feeling starved-you may end up eating the first thing in sight!
- When possible, patronize restaurants with healthful menus.
- Avoid all-you-can-eat buffets.
- Order a la carte-choosing individual dishes instead of ordering a “complete meal” lets you better control how much you eat.
- Ask a lot of questions about preparation. Typically, you’re better off choosing an entrée that is broiled, grilled, poached or roasted rather than fried or sautéed.
- Begin with a tossed salad or clear soup (one made with broth instead of milk or cream) to help fill you up, and drink plenty of water throughout the meal.
- Ask for dressings, sauces, etc. “on the side” and use them sparingly.
- Order an appetizer as your main course.
- Remember, you don’t have to be a member of the “clean plate club.” Ask for a “doggie bag” and eat the remainder of your meal the next day.
- Be careful of the bread basket and limit the amount of butter and other spreads. Helpful hint: take a roll or piece of bread from the basket and ask the waiter to take away the rest or don’t even have them put the bread on the table at all.
- Ask for vegetables without added fats such as creamy sauces or butter.
- If you’re ordering a burger, avoid the extra calories from cheese, mayonnaise or mayonnaise-type sauces, bacon, etc.
- Remember when you’re ordering a fish or chicken sandwich to ask for it to be grilled or broiled instead of fried.
- Share your dessert.
