Column: Healthy options for meals on the go

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Commentary by Kirsten Kaisner-Duncan, MD

Busy spring schedules can jeopardize routines for families on the go – especially when it comes to healthy eating. With kids and parents running from school and work to sports practices and events, healthy dinners often take a backseat when time is tight. If you find yourself resorting to drive-thru and quick meal options this season, here are some tips to keep healthy choices on the menu:

Avoid fried foods. While drive-thrus are convenient, fast food can be high in calories and fat. Steer clear of anything fried. Instead, look for foods that are grilled, steamed or baked. Choose plain, grilled chicken sandwiches or hamburgers, and skip the fries and soda. Opt for a fruit cup, small salad or plain baked potato as a side dish. Low-fat milk and bottled water are good beverage choices.

Pack fresh salads. With fresh vegetables in season, salads are great on-the-go options for enjoying at the ball field. Layer pre-washed romaine lettuce or spinach in plastic containers; add vegetables like shredded carrots, cucumber and cherry tomatoes; and top with dried fruit or sunflower seeds. Drizzle dressing on the salad, secure the lid and shake. Fresh fruit salads are another good alternative. Berries are loaded with antioxidants, and apples are high in fiber.

Make simple meals with pantry staples. With a little creativity, you can make easy meals that are healthy too. Spread peanut butter on toasted multi-grain bagels or whole-wheat English muffins and pair with raw vegetables and low-fat ranch dip. Or, make a bagel pizza with pizza sauce, reduced-fat cheese and vegetable toppings. These can be toasted and wrapped in foil for dinner on the go. Bean burritos, using black beans, whole-grain tortillas, cheese and salsa, are also easy options.

Plan ahead. If all else fails, keep your bag and car stocked with healthy snack foods to stave off hunger. Items to keep on hand include dried fruit, granola, mixed nuts, fresh fruits and vegetables and nutrition bars. For a fun healthy treat, stick a few tubes of yogurt in the freezer to grab on your way out the door the next day.

Kirsten Kaisner-Duncan, MD, specializes in internal medicine. She is a guest columnist located at IU Health Physicians Internal Medicine, 1650 W. Oak St., Ste. 104, in Zionsville. She can be reached by calling the office at 873-8910.


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