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Eating on the Run 101: Healthy Choices for Busy Lifestyles

Discover practical strategies for making healthy food choices on the go with "Eating on the Run 101." This guide provides insights into calorie management, meal planning, and selecting nutritious options that fit within your lifestyle. Learn about balanced meals, acceptable fast-food choices, and tips for grocery shopping and managing hunger. Whether you're leading a sedentary, moderate, or active life, this resource helps you understand your caloric needs and encourages you to set achievable health goals. Enjoy the journey of eating well while staying busy!

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Eating on the Run 101: Healthy Choices for Busy Lifestyles

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  1. Eating on the Run 101 Sherri Hoffman, MPH, RD, LD March 30, 2009

  2. Eating on the Run 101 Objectives 1) Know where your calories come from 2) Choose meals within your calorie budget

  3. Meal Planning-Balance • Main entree • Side dish/salad • Beverage • Dessert

  4. Popular Sandwiches

  5. Popular Sides

  6. Beverages

  7. Salads

  8. Chicken BLT Salad

  9. Typical Fast Food Meal

  10. What do we need to know to make healthy choices? • How many calories do we need for the day or per meal? • What are our activity plans for the day? • What is the eating plan for the rest of the day?

  11. Calorie Levels for Men Obtained from USDA , April 2005

  12. Calorie Levels for Women Obtained from USDA, April 2005

  13. How active are you? • Sedentary=less than 30 minutes/day of moderate physical activity in addition to daily activities • Moderate activity=30-60 minutes/day of moderate physical activity in addition to daily activities • Active= >60 minutes/day of moderate physical activity in addition to daily activities Obtained from USDA, April 2005

  14. What if I want to lose weight? • Subtract 500 calories per day from the previously mentioned caloric requirements for your age and activity category • Exercise!! • Eat!!!

  15. Acceptable Fast Food Meal

  16. Tips to Choose Healthfully on the Run • Omit cheese from the sandwich • Share a side with a friend • Drink water, unsweetened iced tea, coffee, or diet soda • Bring your own salad dressing or ask for it on the side • Choose fruit for dessert (or have your own handy for a snack later)

  17. Tips for Taming Hunger • Eat a pack of crackers prior to ordering or entering the restaurant • Drink a glass/bottle of water before starting to eat • Pace yourself-wait a few minutes before unwrapping a sandwich at a drive thru

  18. Plan ahead when Grocery Shopping • Have snacks available for work or in your car • Keep low-calorie or calorie-free beverages handy • Think about your activities for the week (i.e., will you need to pack lunches, or do you have busy evenings)

  19. Healthy Items for On the Run • Bottled water/flavored water • Granola/Nutri-grain bars • Fruit (fresh or fruit cups) • Pretzels • Dry cereal • Crackers • Peanut butter • String cheese

  20. Bottom Line • If you don’t know where you are, it is hard to plan where you want to go • Gather the tools, give yourself credit for the positive habits you have, and set small, measurable goals

  21. Eating on the Run 101 • Figure out why you are eating on the run and plan accordingly • Find activities that you enjoy for exercise • Enjoy the learning experience • Make changes or modifications that you can live with Good luck!!

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