Times of Oman
Nov 29, 2015 LAST UPDATED AT 10:48 PM GMT
Eating healthy on the go
May 22, 2014 | 12:00 AM
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Weight management and healthy eating are as portable as you are organised and willing. Now that you have becoming a well-versed healthy menu planner and cook, get into the habit of making more food than you can eat at one meal or in other words, creating deliberate leftovers. They are the best way to keep yourself eating well and affordable and no matter where you are. Anticipate the days when you will be away from your kitchen at mealtime and pack up the extra food for these times.

Nowadays, it is much more common to carry one's own food on planes, as there is often no other option beyond the sad snack boxes they offer so it is always better to plan, prepare and pack your own — a carry-on bag filled with food is a great idea and it's really worth the trouble.

• For a morning flight, pack some high-quality whole grain cereal in an air-tight container. When the beverage cart arrives, ask for some milk and just pour it into your container and your healthy breakfast is ready.

• Make yourself a sandwich on whole grain bread, packing some of the more perishable or delicate things separately (put the lettuce, tomato, and other veggies in a sealed plastic bag, so they stay crisp. Wrap each half of the sandwich separately in plastic wrap).

• Carry a nice little chunk of good cheese, some nuts mixture, a couple of apples, assorted cut vegetables in a sealed plastic bag and whole grain crackers.

• A good quality protein bar can be very decent meal solution for travellers.

For those of you, who spend a lot of time driving, don't fill up at the snack shop. Instead, here are some things you can do to keep your eating healthy and on track.

If you are a car commuter, it can make a very big and positive difference to adopt a smaller cooler for toting real food — your deliberate leftovers or a very tall sandwich and high quality snacks like fresh fruits, baby carrots, yoghurt cups, etc.

For long road trips, consider packing a basket of delights. This takes a bit of advance planning, shopping, and preparing, but it can be a truly enjoyable ritual and also a very economical and refreshing departure from other unpredictable places to stop and grab possibly inedible fare.

• Bring your own lunch. This requires a bit of planning and taking some extra efforts to save you from indulging in unhealthy eating. Besides saving you lots of money, packing a lunch lets you be in total  and complete control of the portion size and nutritional content.

• If you are lucky the work place will have a refrigerator and a microwave. Make both a part of your routine so you can enjoy a nice, warm, sustaining lunch.

• Go for non-creamed soups, salads with low fat dressing, fruit salads, whole grain sandwiches, etc., at your lunch and different business meetings.

• Don't feel discouraged if you are not inclined to do all the planning, preparing, and packing. Here's another alternative: stop and buy your on-the-go foods at supermarkets. This will often be a much more affordable and healthful solution than getting your lunch at restaurants or coffee chops. Choose healthy.

• Try some grilled/roast chicken.

• Buy a small container of cut-up vegetables or fruit salad as a snack or light meal. Salads that you fix yourself are ideal — be sure to include some beans, nuts, hard boiled eggs or a touch of cheese is also fine.

• The dairy aisle offers high protein quick fixes, such as low-fat milk, yoghurt, Laban, cheese, etc.

 Monika Seth/Nutritionist and diet consultant specialising in weight loss at Al Raffah Hospital

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