Eating on the Go

You know that eating a diet rich in fruits and vegetables is good for you, but you’re constantly on the go. You can fit fruits and veggies into your everyday routine. Fruits and vegetables can be a part of a balanced diet anytime, anywhere.

Fruits and veggies are easy to eat while on the go. Follow these simple tips to include more fruits and veggies into your time away from home.

On the Go with Fruits and Veggies

• Blend a fruit smoothie or drink to take with you on your commute.
• Fresh fruits and veggies are nature’s original fast food. Stick a banana, apple or celery stick in your bag for a quick and easy snack.
• When out at a restaurant, try vegetable stir fry, vegetable fajitas, veggie wraps, or vegetable soup. When ordering a sandwich, ask for extra veggies such as lettuce, tomato, onions, sliced peppers or cucumbers. Order a side of veggies with your meal, or pick three or four veggie sides and create your own vegetable plate.
• Salads are a great way to get a variety of fruits and veggies. Choose a salad with low-fat dressing (limit high calorie toppings like croutons instead) of fries.
• Roll it up: Make a fruit roll-up that travels anywhere. Start with tortillas and peanut butter then add your favorite fruits – fresh or dried.

On the Go with Kids

• When ordering a kids meal, substitute fruit for the fries.
• Have your kids help you make a large batch of trail mix at home using seeds, nuts, and dried fruit. Store trail mix in small bags so they are ready to go at a moments notice.
• Ants on a Log—spread peanut butter on a piece of celery. Add raisins as ants and you have a fun, healthy treat.

Grab & Go!

Stock your pantry, desk or refrigerator with items that can easily be taken with you. When you are in a hurry, you will have many delicious and nutritious snacks to choose from. Some great options include:
• 100% juice boxes
• Dried fruit, such as raisins, apples, and dates
• Fresh whole fruit
• Pre-packaged green salads (keep in a cool container on the road)
• Baked veggie chips
• Fruit in pre-packaged individual serving containers packed with water or fruit juice
• Buy whole fruits and veggies and cut them up at home for an easy and cheaper alternative to pre-cut fruits at the store. Keep in a cool container on the road
• No-added sugar applesauce in individual serving containers

Courtesy of the Alabama Department of Public Health