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Many of us are so busy that the first thing to go is our ability to make time to eat well.

If you can relate and rely on convenience, I have put together some tips to help you make the best choices when it comes to fast food and eating on the go.

Don’t forget Protein

Protein is critical for appetite control and blood sugar balance. Avoid skimping on protein, a lot of fast food items provide a whopping dose of carbs and unhealthy fats, here are some ways around this:

  • Swap 1 sushi roll with 1 plate of sashimi to create a more balanced meal
  • Select rice paper rolls with prawns or grilled chicken inside
  • Bring a handful of raw nuts from home to add to salads
  • Replace croutons in salads with a serve nuts or toss a small can chickpeas into the salad
  • Turn a wrap into a salad and add extra protein

Beware of Hidden Sugars and preservatives

Sadly, the taste of some fast foods can be too good to be true and are full of sugar and preservatives. Such health sabotages are commonly lurking in dressings and sauces. If in doubt, ask for sauces/dressings on the side or skip altogether. You can even try stashing some tamari in your handbag or desk.

Add Extra Vegetables

It can be difficult to get your veggie hit when dining grab and go style. Instead of a side of fries order a small salad, a vegetable soup, green juice or ask for an extra serve of vegetables if designing your own salad/roll.

Unhealthy Fats

A major down fall can be the type of oil used to cook, fry and dress foods. Where possible, avoid fried foods and oil-dressed salads; instead opt for fresh prawns, salmon, tuna or steamed/poached chicken and dressing-free salads. Using diced avocado in replace of a dressing is a healthy way around this.

Healthy Picks On the go

  • Design your own salad and include a source of protein (eg lean chicken, salmon, tuna, fetta cheese), plenty of vegetables and a source of wholegrain carbohydrates (eg brown rice, quinoa or wholemeal pasta)
  • Sushi and sashimi
  • Small tomato or vegetable based soup with small side salad
  • Clear Asian soup with rice noodles and vegetables
  • Rice paper rolls with prawns/grilled chicken – watch the dipping sauce
  • Wholegrain roll with salad and lean protein
  • Rice noodle salads – watch the dressing
  • Smoothies – opt for an added source of protein or bring 2 x boiled eggs from home
  • Breakfast at lunch: poached eggs on sourdough with avocado or simply avocado and feta cheese on sourdough
  • Poke bowl

Snacking on the go

The easiest way to prevent ravenous hunger and blood sugar swings from making lunch decisions for you is being armed with healthy snacks. Here are some suggestions to keep appetite in check:

  • 1-2 x boiled eggs
  • 1 piece of fruit and small handful raw nuts
  • Natural yoghurt with fruit and, nuts and seeds
  • Wholegrain crackers with cottage cheese and tomato or hummus and avocado
  • Vegetable based dips with vegetable sticks
  • Home-made smoothie
  • Green juice and small handful nuts
  • Home-made muesli bar or slice
  • 1 slice sourdough with smashed avocado or nut butter