When you’re on the go, it’s not easy to eat right. especially when shining fast food signs line the roadways. But, if you think ahead, you can put a healthy eating plan into place. It’s all about a few P’s.

1) Portable : Pack snacks like fresh or dried fruit, clean, chopped raw veggies, energy bars, nuts, trail mixes, granola bars, and whole grain crackers. You can pick these items up along the way, or pack a cooler. Eating these snacks between meals should help you avoid over-eating at lunch or dinner. It can also calm those cravings for fat and sugar. By stopping at the market for a meal instead of a fast-food joint, you can grab fresh bread, cheese, lean meat like deli turkey or chicken, and low-fat yogurt. If possible, choose whole grain bread over white. Some grocery stores have ready-made sandwiches and cut fruits and vegetables, if you’re trying to meet a deadline. Other options include wraps, salads, and even sushi.

2) Plenty of water: Keep water bottles on hand to keep you hydrated and full.

3) Portion control: American portions are out of control. One portion could easily feed two people. The good thing about traveling solo is that you are in control. For breakfast, get fruit and yogurt or scrambled eggs and wheat toast instead of pastries and muffins. Eating more protein helps you feel fuller and not so sluggish. At dinnertime, try ordering an appetizer instead of a main course. If that doesn’t fill you up, you can order a small dinner salad without croutons or cheese. This will help you control the extra fat and calories.

4) Pause before placing your order:

If you have to eat fast food, think about these tips-

- Order baked or grilled, not breaded or fried

- Watch your portions! Remove “super size” from your vocabulary. Instead, order small, wait 20 minutes & if you are still hungry, then order something else.

- Order a baked potato (not loaded) instead of fries

- Order a salad or get a side salad with your meal to get in your veggies.

- Use low-fat dressings

- Minimize the use of mayonnaise

Remember to EXERCISE- take walks during your stops, do some lunges, squats, push-ups and sit-ups! You can even work out your stomach muscles while you are driving! (see exercise section for more info)

**Remember, without a PLAN your diet could easily take a detour!!