Fueling on the Go: Staying Healthy When Life Gets Busy

In our increasingly busy world, we often put our own health on the back burner. We are surrounded by enticing fast-food options - McDonald’s, Chipotle, Mezza, Cava - that seem like the only choice when we need a bite on the go.

And don’t even get me started on traveling! When you're faced with a $5 granola bar or a $3

hamburger at the airport, the "obvious" choice isn't always the healthiest. It’s vital to make mindful decisions about how we fuel our bodies. Eating on the go is hard, but it’s doable. Here is how I stay grounded and make healthy choices easier than reaching for the "other things."

Success Starts at the Supermarket

The journey begins at the grocery store. One of the biggest changes I’ve made is never shopping on an empty stomach. When we’re hungry, we crave salt and fat; shopping while satiated gives us the clarity to make better choices.

When grabbing ingredients, I stick to a specific ratio:

• Two veggies

• One fruit

• Two proteins

• One fun snack

Pro Tip: Once you get home, take the time to unpack and prep immediately. Washing your fruits and veggies in advance saves time later and provides a great visual of what you have and what needs to be eaten.

Meal Prepping Isn’t Just for "Gym Bros"

I initially thought meal prepping was just a fad until I made it work for me. It isn't one-size-fits-all. For some, prepping entire meals is best. For others, prepping versatile ingredients works better.

For me, "prepping" means making one large batch of carbohydrates, a few proteins, and washing all my produce. This flexibility allows me to use the same chicken for a chicken salad or a quick fried rice, or even toss pre-washed broccoli into a pasta. Prepping forces you to grab what’s available, helping you avoid less-healthy convenience foods.

Weekly Favorite: At the beginning of the week, I love making egg bites (stay tuned for the recipe!). They are the perfect healthy option to grab in the morning when you’re running errands or to use in a microwave breakfast sandwich. It’s a perfect way to start your day with whole grains, protein, and veggies.

The Adult "Snacking Plate"

I’ve started making my own version of "Lunchables" to grab on the way out the door. Here is how I break them down:

• Veggies: Think baby carrots, bell peppers, or even roasted broccoli and sweet potato sticks if you prefer cooked greens.

• Fruit: Blueberries, mandarins, or sliced apples provide that natural sweetness to satisfy a sugar craving.

• Protein: I usually pack a cheese stick, a hard-boiled egg, or some homemade chicken salad.

• Carbs: Carbs are often treated like the "bad guy," but they are necessary for energy! To avoid a "carb coma," go for whole-grain options like crackers or a fiber-filled grain bar.

These complex carbs take longer to digest, keeping your energy stable.

The Power of the "Fun Snack"

Finally, my favorite part: the Fun Snack. Whether it’s a square of dark chocolate, a peanut butter cup, or your favorite candy, the key is portioning.

Insider Tip: When you get a large bag of chips, portion them out into individual baggies immediately. It makes them easier to grab on the go, and you avoid the "bottom of the bag" trap! Mindful portioning keeps the craving under control without overdoing it.

Everything in Moderation

At the end of the day, sometimes life doesn’t give us any other options but to eat out. It’s important to listen to our bodies and indulge in our cravings to a reasonable extent!

Maybe this means swapping white rice for brown rice or quinoa, or choosing roasted potatoes instead of fries. Listening to your body’s cravings is the secret to living a balanced, healthy life.