Be Well - Healthy on the Go

By Sara Grassmeyer
Wellness Coordinator

We are a busy society and a busy population. We work full-time, we exercise most days of the week (hopefully), we are involved in extra-curricular activities, we have family responsibilities…WE ARE BUSY.  Because of this fact, we often do not choose the most nutritious food options regularly… especially in a pinch. It’s easy to get caught up in your busy work day and either not eat lunch or eat a bag of cheezits from the vending machine. It’s easy to usher your kids from school to their afternoon activities and pick up McDonald’s on the way home. But, just because it’s easy… doesn’t mean you and your family are getting the appropriate nutrients to fuel your bodies and provide you the quality energy for your daily functions and activities.

Let’s talk solutions.

1.       Shop Smarter. Write down everything you need, if it helps, organize your list by the various departments- focusing on the perimeter of the store. Shop the perimeter of the grocery store first, fill your cart with fresh fruits and vegetables. Add frozen chicken breasts and vegetables, canned (no-salt-added) vegetables and beans and very little salty snacks. When available and affordable, buy fresh. You’ll feel better and be able to cook a variety of different meals with what is seasonally available.

2.       Stock Better. Stock your pantry with whole-wheat pasta and rice, beans (no salt added, of course), frozen chicken breasts, canned fish and plenty of vegetables. When you have these items in “stand-by” it will be easier for you to think of smart, healthy choices quickly than having to throw something less nutritious together.

3.       Plan Leftovers. As you prepare a meal, think about foods that will keep well or taste great reheated. Think about making 2-3 healthy meals out of a slow cooker recipe. All ingredients in one spot and you can reuse the recipe for a few nights. Bonus!

4.       Quick Meals. Try serving pre-cut fruits and vegetables with low-fat dressings and low-fat milk. Try breakfast for dinner. Breakfast is usually a lighter meal than dinner and it will be fun for your family to mix it up! Buy low-fat/low-sodium canned soups and serve them with a fresh salad or yogurt. Easy and nutritious.

5.       Quick Snacks. Salsa, quesadillas (whole-wheat tortillas and low-fat cheese), ants on a log (celery with peanut butter and raisins), vegetables and a flavored hummus, unsalted pretzels dipped in various dried flavors (mustard, garlic powder), whole-grain/unsalted crackers and low-fat cheese, low-fat yogurt and fresh fruit… the list goes on and on.

By thinking about healthy meals from the moment you begin to PLAN your grocery shopping trip, you will be better prepared to provide healthy meals and snacks to you and your family. Use and modify these tips to best suit the needs of your family, and respond with what you like to do to encourage nutritious eating behaviors in your family. 

Sara Grassmeyer, MPH, is the Wellness Program Coordinator for Porter County Parks and Recreation. She leads a variety of wellness programs at Sunset Hill Farm County Park. To learn more, contact her at 219-707-8281, or e-mail sgrassmeyer@porterco.org.