On the Go?
What To Eat
I really push to my clients to preplan their meals, cook a couple times a week and have baggies of food ready to fill your cooler, but I understand some days it does not happen. Our lives have gotten so busy that sometimes we do need to eat on the run. Here are some tips and suggestions on what to eat!
Tips
1. Sit and Eat! Make sure you sit down to eat, don't stand!
2. Chew your food. I find the days that I scarf a meal down and don't chew it properly, I am hungry sooner and my stomach is hurting. Part of digestion is to chew your food at least 25 chews per mouthful.
3. Start out with water. Try and down 20 ounces of water before you begin to eat, it will fill you up a little more and aid hydrating your body.
Here are some good choices if you forgot to pack your lunch.
Burgers and Sides
Wendy's Wendy's Spring Mix Salad with honey pecans and 1/2 the salad dressing packet.
Jr Hamburger or Jr Cheeseburger
Pair it with a side salad or a small chili on hungry days.
Grilled Chicken Fillet, without mayo!
A Chili(a small) try some hot sauce.
Taco Bell
Tacos....fresco it for even a better choice
' Taco Supreme
Soft Beef or Chicken Taco
A Gordito
Anything from the Fresco Menu, may be a little more than 300 such as the Burrito!
Subway
Choose a 6" sub or a deli round topped with lots of veggies, ham, roast beef or
turkey breast for less than 300 calories. (Mayo light, vinegar or mustard=45 calories)
Any of the salads with 6 grams of fat or less topped with fat free Italian (250 calories)
Add a soup for 90 calories on a hungry day. (not chili, not soups which contain bacon or
cheese)
Burger King
A Burger, the Whopper Jr or Chicken Whopper Jr without mayo and with mayo and lettuce.
Chicken Tenders (5 piece-210 calories) and barbeque or sweet and sour sauce for 45 more calories.
McDonalds
Small hamburger(without mayo and with lettuce and tomatoes)
California Cobb Salad (with chicken and 1/2 packet of balsamic vinaigrette.
Breakfast Try a DRY, PLAIN BAGEL with folded egg. No butter, no cheese, (Canadian bacon OK)
Lastly, on rushed or bad days a Hamburger Kids Meal with fries is not the end of the world. Sometimes if we want something and don't get it, we overeat 'healthy food' to try and satisfy our craving. Remember that bringing a lunch to work with you is your best bet, but if you do have one of these meals, drink lots of extra water those days. And try not to exceed the once a week rule on fast food of any kind!
Lori Wengle
AKA "The Fat Princess No More"!
Lori Wengle is an American Council on Exercise (ACE) Certified Personal Trainer, Fitness Coach, Motivational Speaker living Michigan. After being obese for most of her life, childhood through her late 20's, she lost 107lbs and has kept it off and became a personal trainer. Lori is the creator and author of Change Your World Fitness Personal Trainer in a Box.
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