Healthy Eating on The Run:
It’s Easier than You Think

 

These days, time is a precious commodity. Now that eating on the run has become the norm, it’s often hard for us to make healthy choices. Fortunately, food manufacturers recognize our time-challenged lives and are making it easier for us to grab healthy food on the go. With pre-cut, prepackaged fruits, vegetables and meats; low-fat dairy products and liquid egg whites —
the options are endless.

 

Quick, Healthy Meals and Snacks:

Here are suggested meals and snacks you can prepare in just minutes:

 

5 Fast Breakfasts

1. Instant oatmeal topped with a handful of raisins

2. Piece of fresh fruit with whole-grain granola bar 

3. Cup of low-fat yogurt and pre-cut fruit

4. Whole-grain English muffin with peanut butter and sliced apple

5. Ready-to-eat, whole-grain cereal topped with pre-cut fruit or fresh berries

 

5 Express Lunches and Dinners

1. Broiled tilapia and fresh spinach topped with cherry tomatoes, paired with a baked potato

2. Lean beef stir-fry prepared with frozen mixed vegetables 

3. Rotisserie chicken breast (skinless) paired with instant whole grain rice and frozen broccoli (for variation: mix the rice and broccoli and top with low-fat shredded cheddar cheese)

4. Bagged salad greens with sliced chicken breast, nuts and mandarin oranges (see recipe below)

5. Egg white frittata with low-fat shredded cheese and pre-cut veggies

 

5 Speedy Snacks

1. Pre-cut fruit or fresh grapes, cherries or berries

2. Dried fruit, such as raisins, cranberries, or dried apples

3. Whole-grain granola bars

4. Handful of nuts, such as almonds, walnuts or cashews

5. Low-fat string cheese with apple slices

 

This healthy, tasty Chicken Apple-Spinach Salad serves six in a mere seven minutes. Combining nutrient-rich salad greens and fruit, lean chicken breasts and low-fat salad dressing, it’s the perfect lunch or dinner entrée for a family on the run:

 

 

Chicken Apple-Spinach Salad

Prep time: 7 minutes

 

1 bag fresh baby spinach

1 bag romaine lettuce mix

1 small bag pre-cut Granny Smith apples

1 (15-oz.) can Mandarin oranges, drained

2 pre-roasted chicken breasts, cut into strips

1/2 cup cashews, toasted and coarsely chopped

1/2 cup lite poppyseed salad dressing

 

1. In large bowl combine spinach, romaine, apples, oranges, chicken breast and cashews. Toss with dressing and serve immediately.

 

Serves 6

Per serving: 268 calories, 23g carbohydrate, 20g protein, 2g fiber, 11g fat, 2g saturated fat, 49mg cholesterol, 158mg sodium