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Healthy eating on the go

February 4, 2014 Wellness Articles

Making nutritious choices isn’t always easy. Whether you’re in the midst of a busy workday, on a road trip with limited choices, or just can’t wait until you get home, sometimes stopping for a snack is necessary. But just because you have to make an unplanned stop doesn’t mean it needs to sabotage your diet.

Below, we outline the good, better, and best options for meals on the go.


It’s true: breakfast is the most important meal of the day. The biggest mistake you can make is not eating breakfast at all. Avoid greasy fast food sandwiches and sugary cereals, which won’t give you the protein you need to power through until lunch.

Good choice: Light n’ Fit yogurt
Better choice: Whole grain English muffin with almond butter
Best choice: Greek yogurt with berries and ground flax seed

Mid-morning snack

Even after a filling breakfast, it’s tempting to stop by the vending machine or cafeteria for a doughy, sweet snack like soft pretzels or a pastry.

Good choice: Trail mix with nuts and dried fruit (Watch out for portion control—just a palm full will do!)
Better choice: Piece of hand fruit with skin for added fiber (apples, peaches, etc.)
Best choice: 1–2 cups popped popcorn


Lunch can be a weak point in the day. If you eat something on the go, chances are you’ll be hungry later on, but ordering take-out or a greasy pizza or sandwich can pack too many calories.

Good choice: Salad with lean protein but creamy dressing and high-calorie add-ons
Better choice: Ham or turkey on white bread with lettuce and tomato
Best choice: Grilled chicken sandwich on light wheat bread with mustard and veggies


Preparing dinner, whether it’s for one or for the family, can be stressful after a long day at work. There’s no doubt it’s easier to order in or pick up something on the way home. Instead, avoid temptation and go for something simple.

Good choice: Prepackaged frozen diet meal
Better choice: Egg white omelet of frittata with veggies and cheese
Best choice: Baked or grilled chicken or fish with veggies and rice


If you’ve made it this far into the day by making healthy choices, you might feel like you’re ‘owed’ a sweet treat. Remember: you can indulge without binging on calories.

Good choice: Cookies
Better choice: Pre-portioned ice cream bars or popsicles
Best choice: Fresh fruit baked or grilled with cinnamon and honey

Making healthy choices like these won't just help you feel better at the end of the day, it will also contribute to better health in the long run. If you have questions about nutrition or are struggling to maintain a balanced diet, visit our website to learn more about Main Line Health's nutrition and weight management services.