Sample Menu Four
This menu consists of items that are easy to take along or pick-up on the way for a busy day.
Breakfast
1/2 a Bagel
1 C yogurt
1/2 cup orange juice
Snack
Apple with peanut butter
Lunch
Chef Salad (with Egg and ham)
Cup of Milk
Snack
Popcorn
Dinner
Cup of pasta
Baked Fish
Dinner Salad with Egg and Cheese
Pudding
Snack
Cheese and Crackers
Making this menu work for you
Here are some ways to ensure the best nutrition when eating on the run:
- Select milk, juice or water as your beverage instead of a soda.
- Invest in a mini-cooler that will allow you to keep refrigerated foods cold for 2-3 hours.
- Instead of buying the individual packs of snack foods such as popcorn and pretzels, purchase the normal size (which is usually cheaper per serving) and re-package it into zipper bags to fit your needs.
- To get the variety of foods you need without over-eating (resulting in heartburn and indigestion), split a dinner and a salad with a dining companion or ask the waiter to put half your meal in a "to-go" container right away. If you have a cooler in the car, you can keep the extra portion from your meal for a snack or meal later in the day.
- Be sure to read the labels on convenient packages of snacks. You my be surprised how much fat, sugar or calories you will consume without any nutritional value. Choose snacks such as mixed nuts, dried fruit and whole wheat crackers.
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