Eating Healthy on the Go

In the hustle and bustle of returning to school and sports activities post-holidays, healthy eating on the go can be challenging. However, armed with some smart strategies, you can make nutritious choices effortlessly.

Your hand is proportionate to your body, its size never changes, and it’s always with you, making it the perfect tool for measuring food and nutrients.
  1. EAT A HEALTHY MEAL FIRST! Planning to be on the go for several hours? Eat something satisfying first so you don’t find yourself hungry and reaching for junk.
  2. Pack a snack or several! Here are some ideas:
    • Perfect Bars, RX Bars, Bullet Proof Bars
    • Jerky, Epic Bars
    • Dried Mangos, Plantain Chips
    • Nut Butter, Trail Mix
    • Bananas, Apples, Oranges, Berries
    • High quality dark chocolate
    • Instant Oatmeal Packets
    • Granola
    • Raw Veggies
    • Rice Cakes
    • Deli Meat
    • Greek Yogurt
    • Hard Boiled Eggs
    • Protein Shake
  3. Salad on the Go!
    • Grab a container with a tight-fitting lid.
    • Fill with leafy greens.
    • Throw in chopped lean protein (tuna, salmon, eggs, chicken, quinoa, etc.)
    • Sprinkle a few nuts/seeds.
    • Top with a little salt and a large lemon wedge (oranges are delicious too).
    • When you’re ready to eat, squeeze the lemon juice all over the salad.
    • ENJOY!
  4. While Travelling:
    • Research the nearest grocery store and how/when to get there.
    • Preorder groceries/meals using a delivery service.
    • Check out restaurant menus in advance and decide what you’ll have before getting there.
  5. FAST FOOD ON THE GO: Here are some healthy choices if going fast food is your only options!
    • McDonald’s
      • Premium Ceasar Salad with Grilled Chicken and low-fat balsamic vinaigrette plus Fruit ‘n Yogurt Parfait
    • Taco Bell
      • Fresco Steak Burrito Supreme plus black beans
      • Fresco Chicken Soft Taco plus Pintos n’ Cheese
    • Dunkin’ Donuts
      • Egg White Veggie Wake-Up Wrap plus Hash Browns
      • Tuna Salad Sandwich on an English Muffin
    • Subway
      • 6″ Subway Club on 9-Grain Wheat Bread with lettuce, tomatoes, onions, green peppers, cucumbers, and Sweet Onion Sauce plus apple slices
      • Oven Roasted Chicken Salad with tomatoes, green peppers, onions, olives, and cucumbers with honey-mustard dressing plus Yogurt Parfait
    • Starbucks
      • Spinach, Feta, and Egg White Wrap
      • Protein Box
    • Chipotle
      • 3 Barbacoa (Braised Beef) Tacos on soft corn tortillas with lettuce and tomato salsa
      • Vegetarian Burrito Bowl with brown rice, black beans, fajita vegetables, lettuce, and roasted chili corn salsa
    • Wendy’s
      • Large Chili plus a Garden Side Salad (w/o croutons) with fat-free French dressing
      • Ultimate Chicken Grilled Sandwich plus apple slices
    • Panera
      • Half Smoked Turkey Breast on Artisan Whole Grain Loaf plus Low-Fat Garden Vegetable with Pesto Soup (from the You Pick Two Menu)
      • Power Mediterranean Chicken Salad
    • KFC
      • 4 Hot Wings plus Sweet Kernel Corn
      • Kentucky Grilled Chicken Breast plus coleslaw
    • Other Options – Whether you’re craving a sweet snack or looking for lunch, here are more surprisingly friendly finds.
      • Burger King 4-piece Chicken Nuggets
      • Chipotle Cheese Quesadilla (kids’ size)
      • Dunkin’ Donuts Cinnamon Cake Munchkins (two)
      • KFC Original Recipe Chicken Drumstick
      • Panera Power Breakfast Egg White Bowl with Roasted Turkey


Drive Through DOs

While it’s always best to plan ahead and prepare your own food for your errands and chauffeuring, sometimes it just doesn’t happen that way.  And that’s OK!  Just keep in mind your goals and make the choice that will best help you get there!

  • Don’t fall for health halos. Some veggie dishes pack nearly 1,000 calories, while a burger may have as few as 250. Read the nutrition facts before you order.
  • Look beyond the main menu. Pint-size portions on the kids’ menu can save you calories, and the Dunkin’ Donuts all-day breakfast menu has many nutritious picks. Panera has a secret menu with healthy egg-white bowls and a steak lettuce wrap.
  • Go skinny-dipping. Not all condiments are created equal. A ketchup packet has only 10 calories, but those cute little packages of honey mustard and barbecue sauce contain 60 calories and 50 calories, respectively.


Maintaining a healthy diet while on the go requires planning, but with these practical tips, you can make informed choices that align with your wellness goals. Whether it’s a quick snack, a salad, or a fast-food pitstop, being mindful of your options ensures that your busy schedule doesn’t compromise your commitment to a healthy lifestyle. So, embrace these strategies, stay mindful, and make nutrition a seamless part of your on-the-go routine.

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