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Getting to work, school or day care on time can be one of every day’s greatest challenges for many families.  Breakfast, the first meal of the day, can end up being eaten in the back seat of the car!

If this is the case, and depending on the food choices you make for this kind of eating on the run, it is possible that your kids may be getting way less protein than they should from an equivalent meal at home. To improve the quality of the nutrition from breakfast-in-the-car, select from the following kinds of foods instead of standard takeaway donuts and flavored milk.

Select foods that travel well. Fruit and vegetables along with peanut butter on wholegrain bread or crackers don’t require refrigeration.

Make fruit and vegetables accessible for young eaters. Research from Cornell Food and Brands Lab reveal that kids are 12% more likely to eat an apple if it is cut up. Baby carrots and strawberries are ready to eat alternatives. Sliced low-fat cheese, rice crackers and bags of rolled oats or shredded wheat are other healthy choices.

You determine the food portion size.  Use small plastic bags and the kids will think they are getting plenty!

Think about Takeout Treats. If all else fails and you need to get breakfast to go, make sure the food selection there is always chicken not burgers, grilled not fried, and milk or water not shakes.

Going the movies with the kids may be part of your weekend family fun. If so, follow these suggestions when eating on the run there so you all stay healthy and still enjoy the movie.

Plan movie treats before you leave home. A small, individual box of raisins, trail mix or nuts can last the distance of most movies, especially if they have you on the edge of your seat.

Prepare and package your own popcorn.  Research shows that plain popcorn with a seasoning of your choice like hot chili sauce or paprika is a much healthier alternative to a tub of popcorn swamped in melted butter and seasoned with lashings of salt.

Pre-arranged movie food like this is always healthier for your kids. It reduces the possibility that they will join the ranks of those mindless movie munchers who eat, unaware of how much they actually consume. Healthy eating on the run at the movies can be more ‘cool’ by including an ice cream cone, lollypop or a soda.

Warm regards

Rowena French

For theteam@MightyDigitalDownloads.com

Transforming Lives, One Person at a Time

Rowena French strives for a food, work, life balance. For more ideas about how to maintain a healthy body while eating on the run, read her other articles posted on this blog. Read her website http://findweightlosstips.com/ for more weight loss tips and to speed up your metabolism try her suggestions on http://www.speedupmymetabolism.com/

Our busy lives filled with the demands of work, family and friends, can present us with the challenge of preparing healthy and nutritious food to be eaten while we’re on the run in one of the busiest parts of our everyday – our workplace. Research at the Rudd Center for Food Policy and Obesity at Yale University shows that if we plan what we eat ahead of time it is possible to eat on the go, still stay healthy or even lose weight.

As we spend a large proportion of each week at our work place, it’s worth exploring healthy ways for eating on the run there. A very large proportion of office workers eat at their desks at least two or three occasions every week. If you recognize this scenario, you can still eat healthily by preparing snacks or meals that provide energy and keep your hunger pangs at bay. Try these ideas at your workplace.

•    Store your healthy foods in the office fridge. Include low-fat cheese and whole grain crackers, low fat   yogurt, raw vegetables, natural almond butter or a fat free dip like salsa. These are likely to be popular, so make sure you keep them in sealed, named containers!

•    Include foods that are filled with protein to help you feel satisfied for extended periods of time. Canned salmon and tuna, lean meat and skinless chicken or turkey is great in sandwiches and salads. These are easy to prepare foods for those of us for whom eating on the run across lunch.

•    Heat up healthy foods from home in the office microwave. If you get to work early, start with wholegrain oatmeal for breakfast. Heat up broth later in the day. Along with apples and salads, broth contains water and is a low-cal way of filling up as part of your lunch.

•    Go armed with healthy snacks. Eating on the run between meals is often the undoing of those who need to watch their weight or actively shed extra pounds. Replace the bowl of candy on your desk with healthy alternatives

o    High in protein and tasty as well is the Japanese snack edamame made from soybean
o    Energy bars need to be high in fiber and low in fat and sugar and contain 5-10 grams of protein
o    Dried fruit contain natural sweetness, fiber and antioxidants
o    Cheese needs to low fat and eaten in small servings. It provides calcium and protein
o    Apples are easy to store, don’t require refrigeration and stave off hunger remarkably well.

These tips for healthy eating on the run at your work are easy to prepare and include foods from each of the major food families. If your work life consumes your time and energy levels, it’s important to eat wisely and fuel your body so you can continue to meet your daily challenges there. If need to lose weight, take care to limit the number of snacks you eat between meals.

Warm regards

Rowena French

For theteam@MightyDigitalDownloads.com

Transforming Lives, One Person at a Time

Rowena French strives for a food, work, life balance. For more ideas about how to maintain a healthy body while eating on the run, read her other articles posted on this blog. Read her website http://findweightlosstips.com/ for more weight loss tips and to speed up your metabolism try her suggestions on http://www.speedupmymetabolism.com/