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How to Eat Healthy on the Go: Becoming a Mindful Eater (Part 5)

Written by Pam Connolly, Fitness Instructor + Certified Nutrition Coach

"Take care of your body. It's the only place you have to live." - Jim Rohn

I hope you read and enjoyed my first four Mindful Eating blog posts.

If you haven't had a chance to read them, I recommend that you go back and read those first because this blog builds on the previous four.

To recap, we tend to react without taking time to notice what we are eating—repeating past actions again and again— and feel powerless to change.

The best way for each person to become a mindful eater is to start with an analysis of their current eating habits and then make positive changes for the better.

Becoming a more mindful eater helps us to control our appetite and ultimately eat the correct quantity and quality that best serves us to meet our mental and physical goals.

In this blog, I will give you another strategy on how to be conscientious about what you order and eat when not at home in your routine.

With the holidays just around the corner, opportunities for eating away from home are more likely and common.

It's easy to get caught up in new and different foods, celebrating a night out from cooking, and being in the presence of others whose company you enjoy.

However, it’s also the perfect “recipe” for potential overeating!

We justify getting caught up in the moments surrounding the meal and subconsciously think:

  • “It’s OK to go with the flow and overindulge.”

  • “Everybody is doing it!”

  • “I could die a happy person being among my people and this delicious food!”

Except it becomes a vicious cycle over the long run. We gain weight, lose energy, and feel bad about ourselves.

I encourage you to write down whatever thoughts you noticed between being by yourself versus being with another person or when you’re in a group with potentially more distractions.

People are now waking up to the fact that food is medicine and that is the habits we choose day in and day out that plays a huge role in our overall health and vitality.

10 Tips for Healthy Eating On the Go

Eating healthy on the go can be a challenge, but with some planning and mindful choices, you can maintain a nutritious diet even when you're busy.

Here are some tips for healthy eating on the go:

1. Plan Ahead: Prepare healthy snacks and meals in advance, such as cut-up fruits and veggies or nuts.

2. Choose Wisely: When dining out or grabbing food on the go, opt for healthier menu options like salads, lean protein, and whole grains.

3. Portion Control: Pay attention to portion sizes. Even healthy foods can contribute to weight gain if you eat too much.

4. Snack Smart: Keep healthy snacks on hand, such as nuts, yogurt, or whole-grain crackers, to avoid reaching for unhealthy options when you're hungry or more prone to grazing.

5. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and help control your appetite. This is especially important when you're consuming dehydrating beverages such as coffee or alcohol.

6. Read Labels: When buying packaged snacks or meals, read nutrition labels to make informed choices about the ingredients and nutritional content. Download an app such as Yuka to help you rate the health impact of what you're eating.

7. Limit Sugary Drinks: Avoid sugary sodas and fruit juices. Opt for water, herbal tea, or unsweetened beverages instead.

8. Avoid Fast Food Pitfalls: If you must eat at fast-food restaurants, choose salads, grilled options, and avoid fried and high-calorie items.

9. Balance Your Meals: Aim for a balance of protein, healthy fats, and carbohydrates in your meals to keep you satisfied longer.

10. Listen to Your Body: Pay attention to your hunger and fullness cues. Eat when you're hungry and stop when you're satisfied.

Remember that healthy eating is a long-term commitment, and occasional deviations from your routine are okay.

The key is to establish habits that support your overall health and well-being while allowing for flexibility when needed.

Mindful Eating Journaling Prompt

Remember, journaling/writing/typing this information out will help increase the likelihood of success! Continue to evaluate every one to two weeks.

  • Pay attention to the the differences you notice when you're outside of your normal routine. What are some of the thoughts that come up for you?

  • Choose one or more of the tips above to make you feel good about your “out of home routine” choices. What did you notice by incorporating this tool?

Eating healthy on the go can be a challenge, but with some planning and mindful choices, you can maintain a nutritious diet even when you're busy.

I always welcome comments, questions, and/or suggestions.

Until next time! Thanks for reading!



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