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  • Q&A with Australian Health Practitioners

    How can I eat healthy on the go— like on weekends, at work, and when going out?

    Related Topic
    Nutrition
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    Jessica Buchanan

    Dietitian

    Jessica is an Accredited Practising Dietitian (APD) who incorporates a holistic and mindful approach to helping people achieve health and wellbeing. She has a particular … View Profile

    When you're really busy, it can be difficult to eat regularly and make healthy choices. It can also be easy to engage in non-hunger eating. So here are some tips to help you eat healthy when on the go. Firstly, eat regularly. It is easy to skip meals or snacks when you're really busy. Skipping meals or going without food for more than four hours will cause your metabolism to slow down. Therefore, eating regularly will ensure that you don't end up with extreme hunger, which can lead to overeating.

    Secondly, be prepared. Have snacks like fruits, nuts, muesli bars and dry biscuits in your handbag or car. This will help you to eat regularly and prevent extreme hunger. Thirdly, drink water. Keep a bottle of water in the car or in your handbag. Often we get hunger and thirst confused, so keeping hydrated will help prevent this confusion, and it will help your body function at its best. And fourthly, eat mindfully. Whatever choices you make whilst out and about, don't judge them. It's important to remember not to put a moral judgement on food. There is no good or bad food. Eat mindfully and enjoy the meal. This will ensure that you finish your meal feeling satisfied, rather than guilty.

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  • Ashleigh Jones

    Dietitian, Nutritionist

    The main thing is to just try to make the best choice you can under the circumstances. Accept that you are not always going to be perfect, and that is OK and just do the best you can with the options that you’ve got. If you’re eating out a lot, do not try to make eating out an event every time you do it. Remember it’s a novelty. You do not need to get dessert every single occasion, make it a once a week thing. Focus on dishes that are full of vegetables and lots of good lean protein; fish is always a good option. When you are at work, think about having convenient options available to you and not having the unhealthy choices easy to get to. Things like tins of tuna, grainy crackers, pre-cooked rice tubs, lean meats, frozen veggies, even a healthy frozen dinner could be a good lunch option.

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  • Ellen Moran

    Dietitian, Nutritionist

    Ellen Moran is an Accredited Practising Dietitian who promotes credible nutrition information, tailored to your personal health goals and needs. She has a special interest … View Profile

    Be organised.
    Firstly, work out which meals you can be in charge of (such as breakfasts and work lunches) and ensure these are full of coloured fruits or vegies, high-fibre carbohydrates and lean proteins. Even if this means doing a big Sunday grocery shop and then night-time lunch preps, you'll be thankful for it come Friday knowing you've eaten nutritiously all work week, giving you some leeway for the weekend.
    Secondly, make the best choices you can when you're not in charge of foods eaten/environments eaten in. For example, if you're at dinner and know you'll be enjoying a few glasses of wine, then don't also splurge on a high-fat main meal! Or if you're at the shopping mall at lunch time, order a healthier convenience option (such as a Subway 6-inch and water, sushi rolls, or a low-fat fruit smoothie) rather than blowing half a days' calorie allowance on a burger with fries and cola.

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  • Melissa Adamski

    Dietitian, Nutritionist

    I am an Accredited Practising Dietitian (APD) with over 15 years’ experience working as a dietitian – advising both businesses and patients. I am founder … View Profile

    Great answers above and I agree with them all. I also like to try and practice mindful eating when I am out- especially at parties and events when I dont have control over the food. For example if finger food is being served I try to only eat the pieces I REALLY enjoy- not just pick a piece of food off every plate that walks past.

    Stop and think… will you really enjoy that food or are you only eating it because it is in front of you. Once you ask youself that question you may find you actually eat a lot less, while still enjoying the foods you like and you dont feel deprived.

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