Go back to the basics to eat healthy on the go

A new school year means busy families and kids new to college campuses. Less time and more stress can lead to poor diets. But local health experts say there are ways to eat healthfully on the go.

“Keeping it simple for yourself, and not overthinking it,” said Dani Berg, certified health and wellness coach at HealthPartners Central Minnesota Clinic.

You don’t have to buy expensive foods to get nutrition.

Anything that’s more of a whole food is a good option, she says.

“Go back to the basics,” she said, like a peanut butter and jelly sandwich.

She suggested vegetables with hummus, or raw, dried fruit and fruit juices low in sugar.

Eliminating caffeine and sugary beverages will help. Some juices that are labeled as light may be low in sugar, but they destroyed some of the vitamins along the way.

Berg said that people have misconceptions about the 100-calorie packs some food is now coming in.

“There is sometimes more fat in them, they’re more processed. You’re not getting any sort of nutrients in them,” she said.

Do some work beforehand. Look up the calorie counts and nutrition labels for your favorite fast-food item, and think of that the next time you think about the drive-thru.

Watch your portion size. And eat only when you’re hungry, she says.

Some people like to eat six times a day; others prefer two to three times a day.

“Just because the food is there, doesn’t mean you have to have it,” she said. And making sure you eat complex carbs, like whole grains and whole wheats, that stay with you longer. Those will stop some of the hunger pangs.

It’s difficult to know what is the best, she acknowledges.

“There’s so much advertising out there ... promoting snacks that aren’t really healthy,” she said.

The NuVal scoring system at Coborn’s and Cash Wise definitely helps when you’re shopping — the higher score, the better.

And any small change you can make is for the better.

“A lot of people don’t have to make a complete 180 change overnight or even over a few months,” she said. “It could just be better snacking on the go, or taking time to pack a lunch, is a great step.”

People may not see the results instantly on their waistline, but Berg says that’s not the point.

“If you came and did blood work, you’d see a change,” she said. “Every step adds up.”

The aim is to feel better.

“It really is all about feeling better, having more energy and contributing to your quality of life,” she said. “We forget how much nutrition can affect your quality of life.

Ashley Kibutha, supermarket registered dietician for Coborn’s, offers some tips for eating healthy, even on the go.

“There are a lot of healthy options that are quick and easy,” Kibutha said.

All it takes is a little prep, planning and going to the grocery store, she said. Oh, and trying new things!

Her goal with these ideas is convenience.

“You don’t even need a whole kitchen” she said.

Key things to think about:

• Perishable or non-perishable?

• Does it need to be refrigerated or frozen?

• How much prep does it need?

• Does it need a ton of utensils/bowls/dishes to prepare?

• Did you plan a menu or have a game plan in your head before shopping?

• Does it require a stove or oven? Can you use a microwave?

• Then, add variety and switch it up, so you’re getting a variety of nutrients from different sources.

• Don’t forget to control your portions, watch the sodium content and prepare a balanced meal with protein, complex carbohydrates and heart-healthy fats.

Fruits and veggies

Fruit cups in 100 percent juice, without added sugar.

Unsweetened apple sauce.

Bananas, which last a while and don’t need to be refrigerated.

Apples.

Canned vegetables are just as nutritious as fresh or frozen. Work in fresh veggies when you can.

Frozen fruit is an option too.

If your fruit is nearing it’s throw-date, make smoothies. Just don’t add any extra sugars or sweeteners. You can add any leftover vegetables as well.

Breakfast

Whole grain waffles.

Fruit and yogurt parfaits are easy to do. Use low-fat yogurt, or Greek yogurt if you want more protein, and add granola.

Oatmeal.

Cottage cheese.

Bagels with peanut butter or almond butter.

Toast with cut-up bananas.

Lunch

Sandwich on whole grain bread/wrap, including tuna, salmon, chicken, low-sodium lunch meat, egg, peanut butter and jelly.

Lettuce salad with eggs, nuts, seeds, fish, and/or grilled chicken.

Cottage cheese with fruit.

Quinoa salad.

Canned soup, low salt.

Vegetable sandwich with hummus.

Grilled cheese sandwich.

Leftovers.

Baked potato with toppings

Microwavable things

Quesadilla, made with a whole wheat tortilla, a little cheese and vegetables.

Pre-cooked quinoa, with added fruit and veggies.

Dinner

Canned beans and instant rice.

Quesadillas/enchiladas/burritos/fajitas/tacos (chicken, fish, beef, turkey).

Stuffed pita sandwich.

Fresh/frozen chicken.

Healthy chicken nuggets.

Pasta/pasta sauce.

Snacks

Peanut putter with fruit. “It’s cheap.”

Peanut butter and jelly sandwiches.

Whole wheat crackers.

Cheesesticks.

Pre-cut veggies, like carrots, celery.

Popcorn, which is considered a whole grain. Look for lower fat, lower sodium products.

Hummus is great, she says. It can be used as a spread for a sandwich, or as a dip for chips or vegetables.

Nuts are a source of good healthy fat and protein.

Dried fruits are good, as they don’t need to be refrigerated.

Soup.

100 percent fruit juice.

Whole grain chips.

Potatoes.

Cereal.

Guacamole and no-salt added chips.

Keep granola bars in your bag or in the car for those pangs of hunger between meals when you’re out and about. It will stop you from choosing the first chocolate item you see.

Protein

Buy hardboiled eggs (available at Coborn’s, already boiled), to add to any salad, to prepare an egg salad sandwich or to eat alone for breakfast or a snack.

No-salt added canned chicken can be added to salad, pasta, a sandwich or be a whole meal in itself.

Tuna always works great.

Canned beans.

Frozen dinners

Watch for trans fats, fiber, protein and sodium.

Healthy Choice.

Smart Ones.

Lean Cuisine.

Kashi.

Dessert

Yogurt.

Fat-free, no-sugar added frozen yogurt.

Popsicles made of 100 percent juice.

A piece of dark chocolate.

Grilled fruit.

Fresh fruit.

Fruit in 100 percent juice.

Unsweetened applesauce.

Chocolate avocado.

Pudding (homemade).

Make other desserts better for you by adding applesauce instead of oil and eggs, using whole grain floors and heart-healthy fats.

Follow Stephanie Dickrell on Twitter @SctimesSteph, call her at 255-8749 or find more stories at www.sctimes.com/sdickrell.

More resources

For college students, check out http://choosemyplate.gov/MyPlateOnCampus.

For everyone else, including young kids, visit http://www.choosemyplate.gov/.