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Health & Nutrition Articles
Health & Nutrition Articles

By Kyle McLean at Takapuna

Nutrition: On the Run

It is not always convenient to prepare one's own meals and snacks when on the run and so often we will take the easy route and consume whatever is readily available to us. Unfortunately, this is usually in the form of fast food take out or restaurant style foods that encompass an array of malnourished ingredients that while may leave you feeling satisfied, does not fear well against the likelihood of expanding that waistline.

So what's the good news?

Thankfully there is a way to change things, with some clever planning and knowing what is on the menu, you will be able to make the most out of the foods that you love, without the fear of tipping those scales in the wrong direction.

Dining out?

For many reasons, whether it be attending a corporate work function or taking the wife and kids out to dinner. I'm sure many of you may find yourselves eating out on a more than frequent occasion. If so, below is a list of some tips and tricks that may help stop you from completely throwing out your diet.

  • Be the first to order when sitting at the table so that you set the example and are not influenced by others.
  • Be cautious of portion sizes, if it is more than you would usually eat, set some aside and take it home.
  • Consider getting an entrée as opposed to a main meal, more often than not they can be quite filling.
  • When ordering meals, ask for the dressings and sauces to be served on the side.
  • Share a dessert with your wife or a friend rather than getting your own.
  • Take your time eating your meal, it's not a race, sit back and enjoy every mouthful.
  • Consider replacing your potato (or any carb source) with a healthy salad.
  • Have a light protein snack (low carb) before leaving to the restaurant, this will help you avoid snacking on any nibble food that may come out before your main meal.
  • Drink plenty of WATER. It will help you feel full.


As many jobs require that we travel on a regular basis, constantly having to plan and prepare what you are going to eat may become very tedious and therefore avoided all too quickly. However, by taking the time to learn a few tips and tricks as well as plan ahead, you will soon find yourself in a routine that can help you maintain a well-balanced diet when out on the road.

Take snacks

Packing snacks such as a piece of fruit, a small bag of nuts, a healthy sandwich, or a protein bar is a great way to help keep you satisfied during those long, boring drives. This will help you avoid stopping in at the nearest take away or gas station that you pass.


If you must eat take out, be smart about it. Weigh up your options and opt for the more or less 'healthier' venue and meal, as although not the ideal choice, in a tight situation they can still help to keep you on track and give you a good dose of your daily carbohydrate and protein intake. Many of the well-known/branded fast-food outlets now offer a salad in replacement of a burger meal, fruit in substitution of the fries, and a water option instead of the fizzy drinks. These choices will not only provide you with a better source of vitamins and nutrients, but will also help to keep the calories down when being mindful of that waistline.

In the Air

When flying shorter distances, try and eat something before leaving for the airport. Preferably a meal higher in fibre, vitamins, and minerals as this will help you to feel full throughout the flight and will keep  you from buying any unnecessary junk food both when on the plane, and when you land.

If on a long flight, consider asking what their healthier options are. Most airlines will provide some form of healthy alternative and would generally be more than happy to leave certain ingredients out if asked.

All in all, through a little careful planning and keeping a conscious mind when on the run, you can easily make the most of your time away, and still incorporate and enjoy eating some of the foods that you love. So take the time now, and you will thank yourself for it later!

Think about it.

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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