ON-THE-GO FOOD CHOICES

It is easier to eat healthy meals at home than at restaurants.  This is because when you make food at home, you control all of the ingredients (olive oil vs. butter), preparation methods (grilling vs. frying), and how much food goes on your plate.  But sometimes a home-cooked meal isn’t an option.  Especially for the SCA “Road Warriors” who travel often, it can be difficult to make healthy food choices in a pinch.  Here are some suggestions for healthy options you can find in many locations around the country. 

BREAKFAST

Starbucks

1. Perfect Oatmeal with dried fruit and nut medley.

2. Protein Bistro Box (Cage-free egg, white Cheddar cheese, honey peanut butter spread, multigrain muesli bread, apples and grapes)

Einstein Bros. Bagels

1. Asparagus, Mushroom and Swiss Sandwich (choose egg whites and whole wheat bagel thin)

2. Whole wheat bagel thin with hummus, lettuce and tomato

Jamba Juice

1. Fruit and Veggie Smoothie- 16oz (Apple 'n Greens, Berry UpBEET™, Orange Carrot Karma)

2. Probiotic Fruit and Yogurt Blends- `16oz (Strawberries Alive, Thrivin’ Mango, Vibrant Blueberry)

BREAKFAST TIPS:

-          Limit caffeine if you have high blood pressure.

-          When adding to your coffee or tea, be selective.  Choose skim or soy and try to slowly reduce the amount of sweetener you need.

-          Ask for egg whites or egg beaters

-          Go for whole grains in your wrap, English muffin, bagel or toast

-          Add veggies to omelettes or breakfast sandwiches, add fresh fruit and nuts to oatmeal or cereal.

-          Fruit juice can spike your blood sugar, so go for the tiny juice glass or stick to water.

LUNCH

Subway

1. 6-inch Turkey Breast Sandwich (whole wheat bread, mustard, no cheese, tons of veggies) 

2. Grilled Chicken and Baby Spinach Salad (Fat-Free Italian dressing)

Panera

1. Mediterranean Veggie on Honey Wheat (Half Sandwich and cup of low-fat soup)

2. Strawberry Poppy seed and Chicken Salad

Chipotle

1. Vegetarian Burrito bowl (brown rice, black beans, salsa… skip the cheese and sour cream)

2. Barbacoa Salad (naturally raised beef) with fajita vegetables and vinaigrette

LUNCH TIPS:

-          Use mustard instead of mayo

-          Skip the cheese

-          Choose whole grain bread

-          Side salad instead of fries or chips

-          Add lemon/lime to club soda or unsweetened tea as a refreshing alternative to soda pop

-          Consider saving half for tomorrow or for a mid-afternoon snack

DINNER

Noodles and Company

1. Whole Grain Tuscan Linguine with Chicken Breast and Cucumber Tomato Salad (Balsamic dressing)

2. Thai Curry Soup with Organic Tofu and Tossed Green Salad (Fat-free Asian dressing)

Cosi

1. Asian Salmon Salad

2. Shanghai Chicken

Ruby Tuesdays

1. Spaghetti Squash Marinara

2. Creole Catch

DINNER TIPS:

-          Crispy means fried. Go for baked, grilled or broiled.

-          Eat fish more often than red meat.

-          Eat half of what is served.

-          If you have an appetizer, make it a small salad with a vinaigrette dressing.

-          Skip dessert or share it with others.

-          Drink plenty of water.

OTHER IDEAS:

-          Hit the salad bar at a local grocery store

-          Pick up a pre-packaged sushi roll from the prepared foods section

-          Stop at a local deli and ask for a small amount of lean sliced chicken or turkey.  Grab some lettuce leaves and roll the meat inside

-          Stop at a roadside farm stand and snack on fresh fruits and vegetables right from the grower

At a gas station convenience store, grab trail mix and a bottle of water for a quick, healthy snack and enjoy!