With the amount of time [spent commuting], it's no wonder many [commuters] don't always make the best dietary choices. Quick and easy makes the menu when it comes to eating on the move, said Gwenn White with the county's On the Move With Food Wise program.

"When people eat on the run they tend to grab things like donuts and a large cup of coffee," she said. "But a little pre-planning can help people eat healthier and be healthier."

She suggests packing single servings of healthy snacks to take along on the commute and to keep at work. This helps people avoid fast food and vending machines by ensuring people will have something healthy to eat when hunger strikes.

Use Sunday night to prepare food for the week. Divide into single servings and then freeze. Some tips on healthy eating on the run are:

• Pre-pack small plastic bags of trail mix, unsalted pretzels and nuts, baby carrots, raisins, fruit and other easy to eat snacks. Seedless grapes and low-fat string cheese are tasty and convenient. Bring in the car and have on hand at the office. Single serving sizes will help prevent over-eating.
• Chose granola bars without a lot of extra ingredients. Skip ones with chocolate that are more like glorified candy bars.
• Replace your daily soda with 100% juice drinks. Keep cans of fruit and vegetable juices in the car.
• Make smoothies with low-fat yogurt, fruit and wheat germ the night before. Take to drink in the car.
• Skip the jumbo muffins that are usually high calorie and high fat. Instead, make a batch of smaller, low-fat bran muffins during the weekend and freeze. Grab one on the way out the door in the morning.

Eating right, along with exercising, helps keep a person physically and mentally healthy and can help in managing stress, White said. It just takes a little preplanning and creativity.

Original article Copyright © 2005 Contra Costa Health Services

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