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On-The-Go Tips

Been out shopping all day? There’s no need to shop until you drop. Below is a list of choices that are on the healthier side and can help tide you over until you get home:

Grilled Chicken or Turkey Sandwiches

A much better lunch option than a super-size piece of pizza or a double cheeseburger. Here are a few good options:

Ask for your sandwich without mayonnaise or cheese and stick to lower-calorie additions like mustard, tomatoes, and lettuce.   

  • Chick-fil-A’s Chargrilled Chicken Sandwich has just 290 calories and 36 grams of carbohydrate. 
  • McDonald’s Chipotle BBQ Snack Wrap or the Honey Mustard Snack Wrap (with grilled chicken) have about 260 calories and 27 grams of carbohydrate each. 
  • Wendy’s Ultimate Chicken Grill sandwich has 320 calories and 36 grams of carbohydrate. 

Add a healthy side if you can like carrot sticks or apple slices instead of fries.

A Small Skim Latte with a Piece of Fruit

A Tall Caffé Latte from Starbucks made with skim milk has just 100 calories and 15 grams of carbohydrate. Pick up a pack of nuts or a small piece of fruit to go with it (like an apple, a banana, or an orange).

This makes a great grab-and-go snack – just sip while you shop.

A Cup of Soup

Here are some ideas:

  • A small Wendy’s Chili has 190 calories and 19 grams of carbohydrate. 
  • A cup of the Vegetarian Black Bean Soup at Panera Bread has 150 calories, 28 grams of carbohydrate, and just one gram of fat!

Soup can help to tide you over, and if you pick the right one, it can also be a lower-calorie option.

Split a smoothie

Have a buddy with you? Then splitting a smoothie for an afternoon snack might be a good option. Many smoothie places serve up large portions to customers, and smoothies tend to be high in carbohydrates because they are made with dairy and fruit.

However, they can also be packed with nutrients. Most smoothie restaurants have menu items that have less than 300 calories and are packed with real fruit and low-fat dairy. Split one of these with a friend, and you’ve got yourself a nutritious snack!

Some Additional Tips for Long Shopping Days:

  • Eat a healthy, home-cooked meal before leaving for the day. It will keep you feeling full and energized. 
  • Bring healthy snacks with you. Pack unsalted nuts, whole fruit, a granola bar, string cheese, half of a peanut butter sandwich, or other snacks that work with your meal plan. 
  • Consider the items on the kids menu. These menu items usually have smaller portions which also means less calories, fat, carbohydrates, and sodium than meals off the regular menu. 
  • Ask to see the nutrition information. Larger chain restaurants are now required to have their nutrition information for their full menu on-hand. Use the nutrition information to choose a healthy option that fits with your meal plan. 

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