3 tips for healthy meal choices when you’re on the go

Updated: Dec 1, 2021

Food is always a topic of discussion. I don’t know a person who wouldn’t have an opinion about food, what to eat, what not to eat, what’s healthy or what’s not.

And don’t you love it when they say that now kale is the new ‘it’ vegetable or acai berries are the superpower food?

Not sure if any of us realises, that spinach, kale, or broccoli don’t care that much how popular they are. They have a very unemotional relationship with themselves. Which in a way is healthy, isn’t it?

Because we have a very emotional relationship with food. A lot of us identify ourselves with the food we eat. How often do we say we’re healthy because we eat healthy food? Or someone is unhealthy because they eat junk food?

I would go even a little bit further and say that sometimes, we can be obsessed with food.

And that’s exactly it: we create an attachment to what we eat. In today’s blog post I want you to think about your relationship with food, and I’ll give you 3 tips for healthy meal choices when you are rushing from place to place, and thinking about what to eat is the last thing on your mind! In addition, I created this downloadable 5 simple tricks to find extra hours in your day cheat sheet! to help you to have the time to make healthier choices today!

Our relationship with food

When we talk about food, we often get very passionate. We love to follow the newest culinary trends and watch cooking shows.

But as much as our food choices can be healthy or unhealthy, our relationship with food can be healthy or unhealthy too.

At the bottom of our attachment is the way how we classify food. We either think the food we eat is good or bad. And untimely we identify this state with who we are. Are we bad because we eat bad food? Or are we good because we eat good food?

But food is not good or bad (and neither are you). Food is either healthy or unhealthy. And the way how we consume food can be either healthy or unhealthy.

When we think about food, we need to consider cooking, or at least the preparation time. And there is an art in cooking. When you are fully captivated by the way how you prepare food, you are more likely to make healthier choices. It goes the same with the way how you consume food.

One of the newest trends is mindful eating when you take the time to chew your food, enjoy the flavours, and mindfully engage in the act of eating. It is a beautiful practice, and even more achievable when you have the time to actually do it. It can make it easier to have a healthy meal with the extra attention you give to the way you eat.

But how to make healthy meal choices when you are on the go? Here are 3 tips to keep in mind when it comes to food:

Tip #1 Be prepared

When you feel stressed, overwhelmed, and above all rushed, you don’t have the time to think about what to eat. You may already be running late, so the last thing you want is to spend any time making a choice of what to eat!

And that’s the trap.

When you don’t have the time to evaluate what’s healthy and how your body will benefit from the food you eat, you just pick the first thing you lay your eyes on. It does not necessarily mean it’s going to be unhealthy. But if you go to any of the food stores, the choice is not yours. The big department stores made the choice for you. And sadly to say, they look after their own pocket more than your stomach.

Planning in advance what you’re going to eat can help you to make healthier food choices. If you plan what you eat (or even the type of food you want to have for lunch) rather than feeling the pressure to make a choice of what is available at a given time, you will be more satisfied with your choice.

Planning has also another added benefit. It’s always better to plan what you will eat, rather than wait when you’re hungry because hunger is not the best judge when it comes to food.

Tip #2 Food is your fuel

The reason you eat food is to have energy. Of course, we need food for survival, but when you are on the go, feeling under pressure and stressed, you need to top up your energy levels. And the best way to do it is through food.

Our bodies convert fats and carbohydrates for energy. The healthier fats and complex carbohydrates you can deliver to your body, the more energetic and for longer you will feel.

Thinking about food as your fuel can help you make healthier food choices. And a healthy meal is a balanced meal, containing all the food groups, minerals, and vitamins. So, you’re putting fuel into your body to carry you through the day.

Tip #3 Keep on snacking

Tip number 1 mentioned about planning your meals in advance. When we don’t feel pressured, we make better choices. But on the occasions when you can’t plan in advance or can’t prepare your own meal, keep some healthy snacks handy.

You’ve been living for a while now, and it should not come as a surprise that you will feel hungry at some point during the day, especially if you’re running late with a meeting or pushing to meet a deadline.

Relying on healthy snacks, such as a piece of fruit or vegetable or healthy fats from nuts and seeds can carry you through the moments when you’re feeling peckish and delay the offset of hunger. This can give you enough time to make a healthier meal choice.


Either you are a food enthusiast or not, you do have a relationship with food. As with any type of relationship, a healthy relationship will serve you better and help you to thrive.

Food is very unemotional. It’s not good or bad. It’s just healthy or unhealthy, according to our own definition.

The art of meaningful eating is gaining on popularity, and it’s a beautiful practise to follow when you have the time, but you can still make healthy choices when you’re on the go.

First, be prepared and plan in advance your meals. If you know your day is packed, think about your meals beforehand so when the time comes to make a choice, you will make a healthy one.

Second, use food as fuel for your body and mind to carry you through the daily tasks. A balanced meal, full of healthy fats, complex carbohydrates, minerals, and vitamins is always a winner.

Third, don’t be surprised when you get hungry. There may be times when you can’t plan in advance but keep some healthy snacks handy so they can move you to the end line.

So, which tip will you use to make a healthier meal choice today?

And here is this downloadable 5 simple tricks to find extra hours in your day cheat sheet! to help you to have the time to make healthier choices today!

Having problems with managing your time? Go on: to find out more about Anna Doktor Wellness Coaching and how I can help you to beat the overwhelm once and for all. Alternatively, send me an email at or call to have a chat to see how we can work together tel: 0498016440.

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