Eating Healthy on the Run
Need to eat on the run? This often means grabbing "junk" or fast food. It may be full of fat, salt, and added sugars. But being in a rush doesn't mean that you can't eat healthy.
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| Many grocery stores stock pre-made salads for eating on the run. |
Fast food made healthy
Try these ways to get good nutrition, fast.
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Plan out your snacks and meals ahead of time.
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Go to a grocery or convenience market instead of a fast-food restaurant. Look for choices like salads, sandwiches, yogurt, and fresh fruit and vegetables.
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Buy precut, prepackaged fresh or frozen fruits and vegetables. You can use them for a snack, salad, smoothie, or stir-fry.
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Microwave a frozen dinner that has less than 15 grams (g) of fat and less than 800 milligrams (mg) of sodium. Complete the meal with a whole-grain roll, vegetables, or fresh fruit.
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If you must have fast food, consider your choices. Go for veggie burgers, broiled and skinless chicken breast sandwiches, or dinner salads with low-fat dressing. Stay away from large (super-sized) portions.
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Blot the extra oil from food with a napkin before you eat it.
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Instead of french fries, choose a baked potato with salsa or a side salad.
Tip
Fast-food restaurants often have online or printed nutrition information available. Ask for this information and look up your favorite items before you order.
Online Medical Reviewer:
Daphne Pierce-Smith RN MSN
Online Medical Reviewer:
Raymond Turley Jr PA-C
Online Medical Reviewer:
Shaziya Allarakha MD
Date Last Reviewed:
4/1/2025
© 2000-2025 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.