Eating Healthy on the Run

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Eating Healthy on the Run!

• By
• Nathan Taylor ATC/L
• notaylor_at_bsu.edu
• Adapted from Eating on the Run and Dashboard
  Dining by
• Annette Pairsh, M.S., CFCS
• Delaware County Office
• Delaware County Building, Room 202
• 100 West Main Street
• Muncie, IN 47304
• 765-747-7732
• apairsh_at_purdue.edu

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The Problem

• Obesity
• Obesity and related chronic diseases are on the
  increase in our youth.
• Nearly 2/3 of U.S. adults are overweight
• 1/3 of U.S. adults is obese
• Why?
• Busy Lifestyles
• Stress
• Minimal cooking skills

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The Problem

• Dashboard Dining
• Eating a meal while driving
• This can be unhealthy because
• Fast food offers few healthy choices
• Being in a hurry causes us to eat too fast and
  over eat.
• We may skip meals and hit the vending machine
  later.

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Eating on the run can be unhealthy
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A Healthy Diet What is it?

• Whole grains
• Vary vegetables
• Focus on fruits
• Use good fats
• Choose calcium-rich foods
• Choose lean protein
• Limit sweets, sugars, alcohol

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Guidelines to Good Nutrition

• Eat a balanced diet.
• Choose foods low in fat, especially saturated
  fat, trans fats, and cholesterol
• Avoid high levels of sugar and salt.

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What is Healthy Eating Behavior?

• Choose a variety of healthy foods for you and
  your children.
• Eat consistently throughout the day (try making
  at least one of you meals a sit down meal in an
  unhurried environment with the whole family).
• Rid your eating environment of distractions so
  you can be aware of your sense of fullness.

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Fast Food Alternatives

• Pack and Go!
• Visit fast food and restaurant websites for
  nutritional information.
• Some places provide handouts or brochures on
  their lighter fare. Ask!
• Read the nutrition label!

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Pack n- Go

• Pack your own meal.
• Bagel with peanut butter
• Make dinner a sandwich or a wrap with lean
  sandwich meat, whole grain bread or tortilla, and
  low fat spread.
• Lowfat muffins

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Pack n- Go

• Pack snacks to tide you over until you can sit
  down to a real meal.
• Granola bars
• Juice boxes or yogurt drinks.
• Whole fruit or sliced raw vegetables.
• Cereal in a baggie.
• Nuts or trail mix

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Dashboard Dining Safety

• Perishable foods (i.e., cheese sticks, yogurt and
  yogurt drinks),
• Pack them in ice or in a well-insulated lunch
  bag.
• They should not stay un-refrigerated for more
  than two hours, and when the temperature is 90
  Fahrenheit or warmer, that time is reduced to one
  hour.

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When Eating on the Go

• AVOID
• Fried or breaded
• Regular mayo or salad dressing
• French fries or chips
• Regular soda
• Coffee /or lattes with cream or whole milk
• Donuts or giant muffins

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When Eating on the Go

• INSTEAD, CHOOSE
• Grilled or baked
• Lite or fat-free mayo, mustard, or dressings
• Baked chips or pretzels
• Water or diet soda
• Coffee /or lattes with 2, 1, or skim milk
• Bagel/English muffin with lite cream cheese.

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Other dashboard alternatives

• Opt not to get the meal deal! (The sandwich alone
  will save money and calories).
• Order the smallest size.
• Split your meal or save half for later.

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Eating on the go can not only be unhealthy, it
can be unsafe

• Avoid
• Sloppy sandwiches
• Items requiring utensils.
• Try
• Mixed nuts
• Whole or dried fruit
• Beverages with a straw

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Any questions?