eating on the go and navigating the grocery store

Eating on the Go and Navigating the Grocery

Becky Nichols RD LDActive Sports Club

Healthy Eating

• Eating a balanced diet of carbs, protein and fat

• Eating 5-6 small meals per day and every 2-4 hours

• Eating enough and staying hydrated

Clean eating

• Focusing on the quality of the food you are putting in to your body

• More of a mind, body, environmental connection

Mindful eating

• Conscious eating; staying in the moment to really taste and appreciate our food

• Has many benefits

Eating on the go

• We are all busy

• Quick tips:– 5-6 small meals per day

eating every 2-4 hours– Pack snacks; in fact pack

everything– PLAN

Business travel

• 5-6 small meals per day eating every 2-4 hours

• Eat before you leave• Grab snacks• Stay hydrated• Buy snacks• Search out restaurants

Busy day

• PACK EVERYTHING!!!

• Time to dig in to your stash

• Hydration

Vacation

• It’s Vacation go all out right….?

• Everything in moderation including moderation

• Stick to a normal pattern

• Hydration

Eating out

• Portions

• What you order

• How you order

Planning

• Got to do it!

• Once you learn it becomes habit and second nature

Recipe finding

• Sound good and are healthy and clean

• Blogs, magazines/online, food network/online

Quick meal planning tips

• 3 meals and 2 snacks per day

• Make it easy on yourself

• Batch cook, pre-prepare, make it easy!

Meal PlanningDay of

the weekMeal

Breakfast Snack Lunch Snack Dinner

Monday Waffle and eggs

Fruit and pb Quinoa salad

Lara Bar Chicken tacos

Tuesday Med casserole

Wednesday Chicken Tacos

Thursday Med casserole

Friday Go out

Saturday Go out

Sunday Fish and veggies

Grocery store planning

• Eggs x 2 Meals:• Oatmeal - Chicken

tacos• Coffee - Meatloaf• Chicken x 2lbs• Ground bison x 1lb Snacks:• Bell pepper - Lara Bars• Spinach - fruit and PB

How to tackle the Grocery Store

• Don’t go hungry!

• Have a plan and stick to the plan

• Strategically go through each section

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Boxed, canned, frozen, aisle items

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Overview

• Planning is everything

• Recipes, meal planning, grocery list, grocery shopping

• Beauty, aisles, frozen, milk/meat, produce

Thanks and feel free to send me questions at b49176@freescale.com