Healthy eating on the run
Debbie J. Guenterberg, MS, RDN, CD
Health and Wellness Registered Dietitian Nutritionist
Common scenarios
The rushed morning
Busy work day
• “I have no time for lunch due to back-to-back
meetings”
• “I can’t get away from my work station”
Unplanned dinners
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If I had a dollar for every time I
heard…
“I don’t have time to eat,” I’d
be a billionaire!
Myth: It takes a lot of time to
eat healthfully.
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Creating time to eat well
Do:
• Live the “P” word – planning
• Lose the excuses:
– “I have to wait until I’m hungry because
I’m not sure what I’ll want to eat”
– “I don’t know where I’ll be”
– “I don’t have time to plan.”
– “I’m not sure how long my day will be.”
– “I’m in my car all the time.”
– This is our busy time of year; we are gone
every night.”
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Planning doesn’t have to be
intimidating
Tips to remember:
• Set up a plan, but don’t be rigid
• You can change it up as needed
• Plan 5 in 5
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What if I don’t have time to eat
in the ideal situation every day?
Eat:
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Even if you’re in your car on your
way to work
While you are getting ready for work
At your desk
A snack in between appointments
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Meal time: What is the ideal situation?
Take time to eat away from your desk/workspace (20
to 30 minutes)
Benefits:
• Clear your mind
• Enhance productivity
• Good stress reliever
• More conscious eating
• More enjoyable, satisfying
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Think about this
“It is better to fuel your body in a lessthan-ideal situation rather than go
without eating.” – Evelyn Tribole, MS,
RD, author of “Eating on the Run”
I certainly agree!
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Skipping meals – Common reasons
Breakfast:
“I got up too late/I don’t feel hungry/There’s nothing to
eat.”
Lunch:
“I’m tied up in meetings/running errands/forgot to bring
lunch/behind on project deadlines.”
Dinner:
“I have a meeting after work/I need to workout/I won’t get
home until late.”
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What hunger represents
When hunger is ignored often enough, you
don’t feel it!
Nonetheless, your body still needs to be
fed at regular intervals.
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Meal skippers can’t perform as well
Brain drain
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The brain’s exclusive fuel (glucose) is
compromised within 4 to 6 hours.
The glucose stored in your liver as
glycogen runs out.
Then, the liver converts glycogen into
glucose and releases it into the blood.
Result:
If glycogen is depleted, your body has to
turn to less efficient fueling methods.
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Meal skippers can’t perform as well
Calorie loading
• This happens when people eat just
one meal/day.
• One missed meal will not
make/break your health. BUT a
recurring pattern of chaotic eating
can.
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Tired/on the run?
Normal fatigue is usually related to:
• Inadequate sleep
• Not enough food or the wrong types
• Going long periods without eating (personal car experiences)
• Overtraining
• Mental stress
How to minimize this fatigue:
•
•
Keep a stash of grazing snacks in your work environment/car
Don’t go longer than 5 hours without eating
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Grazing snacks
• Energy bars
– Low in saturated fat (less
than 3g)
– High in fiber (at least 3g)
– 10g of protein
• Precut vegetables with
hummus
• Fruits
• Nuts
• Oatmeal
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Grazing snacks
• Tuna (snack-sized)
• Dried fruit (watch
portions)
• Whole-grain crackers
• Bran muffins
• Bean soups
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Even more grazing snacks
Refrigerator items (stash
these at work):
• Unsweetened applesauce
• Fresh fruits
• Lowfat cheese
• Leftovers
• Salad
• Healthy premade meals
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Weight management on the run
Challenging, but not impossible
• Progress, not perfection
• No forbidden foods – surprised?
• Restraint theory: Studies show
that people who are very
rigid/restrained about the foods
they eat tend to overeat when a
disinhibitor comes along.
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Additional resources
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Eatingwell.com
Zonya.com
CookingLight.com
Healthydiningfinder.com
Cleaneating.com
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Grocery shopping 101
The top 20 countdown
20 foods to keep in your
pantry/refrigerator that can get
you started on more healthful
eating.
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Grocery shopping 101
1. Almonds
By the handful or in a salad, almonds are an
excellent source of:
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MUFAs
Protein
Thiamin
Riboflavin
Vitamin E
Copper
Zinc
Iron
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Grocery shopping 101
2. Asparagus
Benefits:
• Anti-inflammatory nutrients
• Folic acid
• Anti-cancer benefits
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Grocery shopping 101
3. Avocados
Benefits:
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MUFAs
May have anti-cancer benefits
Excellent carriers for fat-soluble vitamins:
– A
– D
– E
– K
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Grocery shopping 101
4. Berries
Benefits:
• High in vitamins
• High in antioxidants
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Grocery shopping 101
5. Bell peppers
Benefits:
Rich in antioxidants
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Vitamin A
Vitamin C
Vitamin E
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Grocery shopping 101
6. Black beans
Benefits:
• Protein-fiber combo
• Heart-healthy
• Cancer-preventing compounds
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Grocery shopping 101
7. Broccoli
Benefits:
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High in vitamins C and K
Stacked with anti-cancer nutrients
– Phytochemical indoles
– Sulforaphane
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Grocery shopping 101
8. Brussels sprouts
Benefits:
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Free-radical fighters:
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Vitamin A
Vitamin B6
Vitamin C
Vitamin E
Vitamin K
Selenium
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Grocery shopping 101
9. Butternut squash
Benefits:
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Low in calories
Rich in:
– Vitamin C
– Beta-carotene
– Beta-cryptoxanthin (lowers risk of developing
lung cancer)
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Grocery shopping 101
10. Chicken breast
Benefits of boneless/
skinless chicken breast:
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Great source of lean protein
Rich in Coenzyme Q10
– Essential for skin cell turnover
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Grocery shopping 101
11. Edamame (Japanese
soybean)
Benefits:
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Rich in vitamins C and B
One of the few natural sources of
vitamin E
High protein
Antioxidants
Isoflavones
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Grocery shopping 101
12. Eggs
Benefits:
• Vitamin A
• Vitamin B12
• Lutein
• Great for eyes and skin
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Grocery shopping 101
13. Flaxseed
Benefits:
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Abundant in fiber, magnesium and calcium
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High in lignans
• Micronutrients and omega-3 fatty acids
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Grocery shopping 101
14. Garlic
Benefits of this heart-healthy
herb:
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Can help to reduce triglycerides and
cholesterol
Protects blood cells and vessels from
inflammatory and oxidative stress
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Grocery shopping 101
15. Onions
Benefits:
• Rich in sulfur-containing compounds
• Supports cardiovascular health when
consumed as part of a healthful diet
of other vegetables/whole grains and
lean protein sources
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Grocery shopping 101
16. Spinach
Benefits:
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Leafy greens are some of the most
nutrient-dense foods on earth
Rich in vitamin K
Consuming spinach protects against the
occurrence of aggressive prostate cancer,
according to the Journal of Cancer
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Grocery shopping 101
17. Salmon
Benefits:
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Great source of lean protein
Provides a healthy dose of omega-3 fatty acids
Tip:
Avoid purchasing farm-raised salmon. It often has food
coloring added to make it pink and is loaded with
antibiotics. – Chris D’Adamo, Ph.D., nutritional
epidemiologist, University of Maryland School of Medicine
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Grocery shopping 101
18. Sweet potatoes
Benefits:
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Complex carbohydrates
Phytochemicals
Fiber
Beta-carotene
Multiple vitamins (especially A)
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Grocery shopping 101
19. Tomatoes
Benefits:
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Low in calories
Rich in antioxidants
Anti-cancer benefits
Helps to lower the risk of prostate cancer
Rich in lycopene
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Promotes cardiovascular health
Helps to prevent skin from sun damage
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Grocery shopping 101
20. Yogurt
Great for digestive health
Tip:
Choose Greek yogurt and avoid fruit-onthe-bottom varieties
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Thank you!
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