Healthy Eating on the Go

Planning to lose weight? Many people set themselves up to fail by choosing diets that are too strict and limiting. Instead of dieting, think of it as making a few healthier choices.

Michelle May, M.D., award-winning author of “Eat What You Love, Love What You Eat,” suggests balance, variety and moderation. “If your eating is out of balance, ask yourself, ‘Is there a healthier choice I could make without feeling deprived?’ You may discover that you’re just as satisfied with frozen yogurt in place of ice cream, whole grain crackers instead of chips or a small instead of a large.” 

You can make healthier choices without going on a diet. Try these healthy substitutions and tips for adding more fruit and vegetables into your diet from Blue Cross and Blue Shield Dietitian Judith Kolish:

  • Instead of a bag of chips, try a side of hummus with carrots and celery. Some brands even make snack-sized hummus. Prepare for the week ahead by cutting up your veggies and bagging them up over the weekend. You'll have snack portions ready throughout the week.
  • Choose plain Greek yogurt with fresh fruits and nuts instead of artificially and sugar-sweetened yogurts.
  • Try apples with almond butter. Almond butter provides a great source of protein and carbohydrates to maintain consistent blood sugar levels.
  • A peanut butter and banana sandwich on whole grain bread is a powerhouse of nutrition, including protein, fiber and potassium.
  • Antioxidant alert — add a handful of blueberries to your oatmeal for their powerful anti-inflammatory properties.


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