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Quick and healthy on the go!

onthegoWe live in a go-go-go world and it can be tough to not fall into the fast food grab and go life. But sometimes that’s all we have time for. So, we are arming you with tips to make educated decisions when you’re traveling and on the go.

At Allegro, we focus on the 80/20 rule. That means 80 percent of your nutrition should be clean, wholesome and natural foods; whole grains, protein, vegetables and fruits. While 20 percent is what we call life. The 20 percent is a birthday party, an unplanned night out, going out for pizza with friends, etc.

Below are great tips for eating at a restaurant, fast food chain and tips on prepping for on the go days and trips.

 

 

Restaurants

Here are some great tips to consider BEFORE heading out.

  • Do your research ahead of time
  • Just because it’s free doesn’t mean you need to eat it
  • Start with something healthy
  • Order first so you don’t get swayed by what others are ordering
  • Be specific. You are the customer!
  • Balance your plate – if you’re going to have a cheeseburger then opt for side salad instead of fries
  • Split your meal with someone or ask for a to-go box when the meal comes out
  • Slow down and watch portions

Fast Food Chains

Here are some great options at many common fast food chains. When reviewing choices, the parameters we set included the following:  500 calories or less, around 10 grams of protein, lower sodium, low sugar and no trans-fat.

  • Subway
    • 6 in. turkey loaded up with veggies no mayo, whole wheat bread – 390 calories
  • Chipotle
    • Burrito bowl with steak, black beans, fajita veggies, salsa and lettuce – 460 calories
    • Salad w/romaine lettuce, brown rice, black beans, fajita veggies and salsa – 430 calories
  • Panera Bread – most of salads great choices but dressings can add more sodium/sugar (ask for dressings on the side or do half of it.
    • Roasted turkey and avocado BLT sandwich, whole sandwich – 510 calories
    • Power Kale Cesar with chicken, half dressing – 340 calories
  • Jimmy Johns – best options if you customize your orders
    • Big John: roast beef, no mayo, lettuce, tomato, onion and avocado spread – 380 calories
    • Veggie sub on French bread: sub mayo for avocado spread – 500 calories
    • Unwich – sub mayo for avocado
  • Wendy’s
    • Small chili – 300 calories
    • Add on baked potato – 170 calories (no butter!)
  • Chick-fil-A
    • Grilled chicken cool wrap – 340 calories
    • Grilled chicken sandwich – 320 calories
  • Taco Bell
    • Shredded chicken burrito – 400 calories
    • Cantina power burrito (veggie) – 430 calories

Packable Options

Here are some great on the go options for busy days or when you’re traveling. We also included a few fun ways to get your daily nutrients and water in!

  • Pre packaged fruits, vegetables and salads to go
  • Grab and go foods
    • Lara bar, kind bar, 100-calorie packs of walnuts or almonds, dried apple slices, a healthy trail mix or make your own (dark chocolate chips, almonds, dried cranberries)
  • Carry a water bottle. Make it fun and fresh! Throw some cucumber, mint, lime or raspberries
  • We need four to five servings of vegetables a day. Here are some great, easy to pack vegetables: cherry tomatoes, pepper strips, cucumber, carrots, broccoli and cauliflower
    • Spice it up:
      • Greek yogurt with balsamic vinegar
      • Hummus (individual packets too)
      • Low fat ranch dressing
      • Laughing cow cheese

Eating healthy on the go CAN fit into a healthy lifestyle if you plan ahead for it as best you can; arming yourself for success.  For more great tips on nutrition, fitness and more check out our podcast channel – Health and Wellness with Allegro Coaching!