We’re all aware of the need to maintain energy levels throughout the day if we’re going to feel our best, yet many of us can’t always find the time. This can lead to gulping down food, and research shows that this could increase your chances of being obese.1  

If you find yourself rushing at mealtimes, it can be harder to make healthier choices as it’s more convenient to grab a meal deal from the shops. So what can you do to help yourself eat healthily on the go?

Start as you mean to go on

Eating breakfast is an important start to the day, as not only does it kick-start your metabolism helping to burn more calories throughout the day, it gives you the energy boost you need after a night’s sleep.2

If time is against you, why not make your own smoothie with skimmed milk, fruit, a handful of oats and some Greek yoghurt – it’s quick, easy, filling and ideal for on the go! Overnight oats are another great option – they can be made the evening before, freeing up even more precious time in the morning. Here are some tasty and healthy overnight oat recipes.

Hidden calories

Try and be aware of what you grab on the go! Some shop bought sandwiches have been known to contain as many as 694 calories and 37.1g fat,3 making it really difficult to make healthy choices when out and about.

To avoid temptation, take a packed lunch prepared the evening before. Protein combined with carbs is the best option to give you a constant flow of energy4 , so use plenty of chicken or fish in a salad alongside slow-releasing carbs, such as brown rice. Better still, incorporate protein-rich spinach or eggs and as many types of vegetables as possible for an added health boost.

Snack smart

Flagging by 3pm? When we get too hungry, we’re more likely to make unhealthy choices.5

A good snack to raise energy levels is a banana, as they’re loaded with vitamin C, antioxidants and good carbs to give you an energy boost.6  Another on the go energy releasing snack is nuts, such as almonds and walnuts.6 They release energy slowly, helping you get through the journey home or any after-work commitments.

Repurpose your leftovers

When cooking your evening meals, plan ahead for the week and make extra portions to have on those days you won’t have time to cook and might be tempted to order a takeaway or have a ready meal instead.

Bolognese or chilli are great options for batch cooking – you can keep the leftovers in the fridge or freezer in an airtight container for those evenings that you’re tight for time. For plenty more planning ahead recipes, check out BBC goodfood.

Meal and snack planning is probably the most important factor in eating healthily on the go – it may feel time consuming at first, but once you get the hang of it, it could save you lots of time and money, and most importantly help to keep your health on track.

To find out more about Sovereign Health Care and how our cash plans can help support your health and wellbeing, visit sovereignhealthcare.co.uk/good-all-round

1 NHS, 2 Webmd, 3 Which, 4 Well+good, 5 NHS, 6 Fitness magazine

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