We all know how it is. Life as a busy professional, traveling road warrior, or stay at home mom can be very rewarding, yet full of dangers when it comes to healthy eating.

We’re focused on the tasks at hand, whether it is a deadline or juggling the kid’s afterschool schedule, that we become complacent with the what, when, and how we’re eating.

Whether it’s the quick pick up at the drive-thru or the burger between connecting flights, it all adds up to have a devastating impact on our health.

Here are a few tips that can keep you on your healthy eating goals by simplifying food during our busy days.

First of All, Have a Game Plan

Now it doesn’t have to be an elaborate game plan, but consequently, if you fail to plan you plan to fail. Let’s take a look at a few simple elements that you should have in your plan.

Do some advanced scouting. Take a look at your schedule and do some planning. Do you have a client dinner at a restaurant? Go online and look at the menu and pre-select a healthy option.

Most of all, don’t be afraid to ask for an extra helping of vegetables in place of the loaded baked potato, fries, or the rice casserole.

Going to be traveling through an airport at mealtime? There’s an app for your smartphone called Gate Guru that list all the options available to you at the airport with reviews from other travelers.

Plan for emergencies. I always carry four things in my computer backpack in the event I get stranded without healthy options; (1) high-quality protein bar, (2) high-quality protein shake with a shaker bottle, (3) nuts, and (4) water.

Eat out at the grocery store. Most high-end grocery stores offer healthy eating choices on the go. If there’s not a food court inside the grocery store (I’m thinking Whole Foods here people) take a lap around the outer aisle of the market.

Pre-cut, pre-washed salad with smoked salmon and a high alkaline water will always be a winner over fast food.

 

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Foods to Avoid

I never like to focus on what we can’t have, but here’s where we’ll receive dividends if we take a moment and exclude a few items when eating on the go.

The naughty list of foods to avoid include;

Sugar
White rice
Potatoes
Bread
Noodles

I know, I know. These foods are in some of your favorite meals. Save them for a cheat day! Use these foods strategically in your health and exercise routine, rather than as an everyday menu item.

Limiting these items in your diet will turbo charge your energy, burn fat more efficiently and leave you satiated until your next meal or snack.


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Track Your Food

I know this sounds like a pain in the butt, but if you don’t measure it you won’t achieve it! Suck it up and take the 2-3 minutes to enter your food intake after your meal.

If you have never done it I assure you it will one of the most enlightening exercises ever done because awareness is 50% of the game.

Most fitness trackers (and yes you need one, but that’s for another posting) have food tracking software that accompanies their tracker. Therefore, get in the habit of logging your food like you log your travel expenses.

Have a Few Go to Items

My final tip is to have a few go-to items that will make the decision making easier when you are at your weakest. The key to these go-to items is you can get them at most eating establishments.

Here are a few of items on my go-to menu at all time.

Dinner salads are king. Order your favorite protein with a dinner salad will leave your stomach and waistline satisfied. Just be careful with your choice of dressing, also get it on the side to control the portions.

A grilled chicken or fish sandwich with fruit instead of the bun. It will taste just as good, and you would’ve avoided loading up on carbs, as a result, make your meal gluten-free well.

Sneak in veggies at every meal. Spinach omelets for breakfast, a side salad at lunch and steak or fish with an extra helping of broccoli for dinner.  Most of all, veggies should be a part of almost every meal!  This is especially relevant if you are not, um, regular.

Sneaking in vegetables will help you to hit the recommended goal of at least six cups of veggies per day. Kind of like what our mothers did when we were kids!

Substitute, substitute, substitute! Substitute the bread, rice, potatoes, and noodles for an extra portion of a healthy vegetable. First of all, it’s your money, and even more importantly, it’s your body!

Drink lots of water, mineral water or water with high alkaline content if available. Thirst masks itself as hunger, so there is no reason to stuff a quarter pounder down your throat when all you needed was a few extra glasses of water.

Healthy eating requires hydration. If you don’t have a bottle of quality water within arm’s reach, you are just plain wrong!

Living a busy life doesn’t have to mean sacrificing healthy eating. Arm yourself with these basic tips and you will be able to stay on track to meeting your health goals!