404 Ask The Dietitian

On The Go All Day? Here’s How To Eat!

Q: What suggestions do you have for being on the go all day, but still trying to lose weight and eat right?

A: Begin by getting in the mindset that since you can’t change your routine (work, school, kids, commutes, etc), you have to change the choices you make within your routine. If you have to dine out a lot, try ordering your food “naked” by asking for dressing, sauces, cheese, condiments, and extras on the side, or perhaps have the waiter pack half of your meal up before it comes to avoid over eating. If you’re a busy mom who is constantly attending your kid’s school or sports events which typically revolve around food, keep healthy snacks such as almonds and an apple or a Greek yogurt thrown into a cooler before your day starts so you can eat something before an event. Eating something healthy before the event eliminates making an undesirable food choice at that particular event. Eating for optimal health doesn’t have to consume all of your energy, or have to be an elaborate affair. It just requires taking time to look at your current routine and making it a priority to compliment it with healthy choices. In the world of health and nutrition, an ounce of preparation can shed a pound of fat!


Is there a rule to follow for a healthy amount of carbs and protein. Is it related to weight?

Awesome question! The breakdown of how much of your diet should be coming from protein and carbs really depends on your medical history, current health status, and weight goals. As you know, even though a 100 calories of a lean piece of meat (protein) and 100 calories of a piece whole grain muffin (carb) have the same amount of calories, the way they are absorbed, digested, the energy required to digest them, and hormones they trigger are vastly different. All of the things I mentioned are also weight related.

So to keep it as simple and general as possible, keep these 3 things in mind:
Try to get most of your carbs from fruits, veggies, beans, and “live” grains (http://www.foodforlife.com/)…choose them unprocessed as possible, and starchy veggies (sweet potatoes, etc.). These carbs will keep you full the longest, and have the biggest nutritional bang for their buck (vs. carbs from “light” bread, crackers, wraps, white pasta, etc.)
Whenever you eat one of these “healthy” carbs, pair it with a protein to keep your blood sugar as steady as possible
At the end of the day, the ratio of protein:carb should be about 1:1.5 or so. So, if you ate about 4 servings of protein in a day (1 serving is 3 oz of meat, or size of your palm, or 15-20 grams if you look at a label), you will have wanted to eat about 6 or so servings of healthy carbs (6 servings of carbs would be 1 apple, 1 banana, 1/2 cup brown rice (2 servings), 2 slices of sprouted bread (2 servings)

Eating the right amount of each food group each time you eat is the best heath insurance plan you can have.