Healthy eating on the run

How healthy are your current eating habits? Do you find yourself rushing around with no time to plan and that you often eat on the run?

1. Plan your shopping and meals
Factor in shopping and cooking time into your schedule and keep your shopping list handy.

2. Stock up on key ingredients
Keep base ingredients in your cupboard for quick healthy meals.

3. Double the recipe and freeze
Make extra and freeze a portion for another meal for when you come home late and are tempted to buy take away food.

4. Frozen and tinned foods can be a lifesaver
Don’t be afraid to use frozen vegetables and tinned foods like tuna or salmon when you don’t have fresh available, as nutritionally they are a good option.

5. Take regular breaks
Build in time to take breaks, stretch, eat and drink a glass of water. Try not to eat in front of the computer or standing in the kitchen. Slow down and relax – it’s better for digestion and helps you to recharge.

6. Eat breakfast
Breakfast is the most important meal of the day. If you skip meals it will catch up with you with the 4pm chocolate slump or by overeating in the evenings.

7. Treats can be healthy
Treat yourself to luscious berries or a mango that will satisfy your sweet tooth, instead of the chocolate bar and muffins.

8. Keep healthy snacks in sight
Snack on fresh fruit or unsalted nuts and put away the chocolates or biscuits. Don’t continually graze; instead, stop and have a definite snack time when you need it. 

9. Ask for smaller and healthier options
Ask for smaller portions and make fruit and vegetables your number one choice in a meal whether eating at home or eating out. Ditch rich sauces, sides of chips and bread.

10. Download an app to help you plan
Use an app on your smart phone to keep your shopping list and meal planning handy.

11. Don’t shop on an empty stomach
Eat before you shop and you will be less tempted by unhealthy foods.

12. Use a cooler bag in the warmer months
Invest in a cool bag that you can take in the car or on the train and pack a day’s eating in it the night before. 

13. Don’t confuse hunger with thirst
Stop using food and coffee to keep going – instead, take a quick break, stretch and drink a glass of water.

Healthy eating quiz
Take the Jean Hailes healthy eating quiz to find out how knowledgeable you are about healthy eating and find out our top tips for making it easy to making healthy eating a part of everyday life – even on the run! 

Note: iPad users may need to download the Articulate Mobile Player app to view quiz. 

Published with the permission of Jean Hailes for Women’s Health www.jeanhailes.org.au or call toll free 1800 JEAN HAILES (532 642)



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