Getting Up-to-Speed on Healthy Convenient On-The-Go Foods

“Healthy convenient on-the-go food” is what we refer to as convenient, portable, and nutritious options that are easy to eat while traveling, working, or during other activities where time and facilities for food preparation are limited.

Before COVID we were used to picking up a range of foods as we have listed below that were all suitable for their convenience. This was about the commute from home to work and back again (yes we also eat on the way back as well!) The 9 to 5 has always been the time period for most of unless working for yourself but after COVID we started working from home a lot more an and so it changed our lifestyle. This subject is now as much about mental well-being as it is eating well.

All nutritious foods will be rich in the main groups of carbohydrates and proteins, along side  fats, then vitamins and minerals and some of the other essential nutrients. These foods are designed to help us not overeat, to prevent us becoming overweight and manage our lifestyles.

Reading between the lines I was able to work out what the healthy options were in the new ‘go’ climate.

Snacks

1. Fresh Fruit: Apples, bananas, oranges, grapes, and berries are easy to carry and provide essential vitamins and fiber.
2. Nuts and Seeds: Almonds, walnuts, sunflower seeds, and pumpkin seeds are rich in healthy fats, protein, and fiber.
3. Vegetable Sticks: Carrot, celery, and cucumber sticks paired with hummus or a yogurt dip.
4. Trail Mix: A mix of nuts, seeds, dried fruits, and sometimes dark chocolate bits.
5. Rice Cakes or Whole Grain Crackers: Topped with nut butter or avocado.

Meals

1. Salads in a Jar: Layered salads with greens, vegetables, beans, and a light dressing at the bottom.
2. Wraps and Sandwiches: Made with whole grain tortillas or bread, filled with lean protein (like turkey or chicken), veggies, and healthy spreads (like hummus or avocado).
3. Bento Boxes: Compartmentalized boxes with a balanced mix of protein, veggies, fruits, and whole grains.
4. Overnight Oats: Prepared the night before with oats, milk or yogurt, fruits, and nuts.
5. Smoothies: Blended drinks made with fruits, vegetables, yogurt or milk, and sometimes protein powder.

Packaged Options

1. Greek Yogurt Cups: High in protein and can be topped with fruits or nuts.
2. Protein Bars: Choose those with minimal added sugars and high protein content.
3. Hummus and Pretzel Packs: Convenient packs available in many grocery stores.
4. Dried Seaweed Snacks: Low in calories and high in nutrients like iodine.
5. Pre-packaged Salad Kits: Available in many grocery stores, often with dressings and toppings included.

Tips for Choosing Healthy On-the-Go Food

1. Read Labels: Look for items with minimal added sugars, sodium, and unhealthy fats.
2. Balance: Aim for a mix of macronutrients—proteins, carbohydrates, and healthy fats.
3. Portion Control: Be mindful of serving sizes to avoid overeating.
4. Preparation: Spend a little time preparing snacks and meals ahead of time to ensure you have healthy options readily available.