What Is Healthy Food On The Go? Simple And Filling Options

Eating right when you’re traveling for work, or to another city/country, can be a real challenge. Derailing your diet gets easier as many people trek to the nearest restaurants that often serve high-calorie, highly processed food. 

When you’re on the plane, succumbing to the salted nuts and packaged snacks seems enticing; while in the traffic jam, you’d rather devour another pack of chips because you can buy it at any gas station; and at work, you’re more likely to raid the vending machine for a chocolate bar to satiate your hunger. 

It’s time to ditch those ready-made sandwiches at vending machines, microwave noodles, and salty snacks. Whether you’re travelling for leisure or work, it’s a great idea to pack simple snacks and meals in practical containers to fuel your body with nutrients. 

If you don’t know where to start, this article can help you. So, what is healthy food on the go? We have some simple and filling options up for grabs in this review. 

Can You Still Eat Healthy On The Go? 

Eating healthily on the go is possible. With busy schedules and swamped weekends, many people have learned that quick meals work best. 

Some may be thinking that fast-food or vending machine options are the only savers in this modern, progressive world where everyone rushes from one location to another.

However, the reality is simpler, and there are plenty of healthy food-on-the-go ideas for work, school, and life to boost your eating routine. 

For example: Pack fresh fruits, nuts, veggies, and whole-grain crackers in special containers. It’s a healthier way to curb your cravings.

When hunger strikes unexpectedly, cravings can take over your mind. Not being prepared can set you off course, pushing you to devour junk foods. 

There is nothing wrong with enjoying a handful of chips or fries occasionally, but doing so regularly can hurt your overall health and waistline (when you consume more calories than you burn).

If you’re trying to lose weight or cut back on ultra-processed/sugary meals, you’ll need to be fully “armed”. Your snack kit and restaurant food choices will make a significant difference.

When it comes to choices at restaurants or cafes, there are always healthier alternatives to look for, such as: 

• Grilled or baked items instead of fried ones
• Sparkling water instead of soda
• Fruits instead of sugary desserts
• And so on. 

If you’re eating at work, be sure to keep a water bottle by your side at all times. 

Often, dehydration creates a false sense of hunger. Curb it by drinking a glass of still or sparkling (non-sugar) water.

To sum up, meal prep ideas for weight loss and general health are real game-changers if you want to eat healthily when you’re in a hurry. Packing a lighter, healthier meal can help satisfy your hunger, provide sustainable energy, and fuel your body with essential minerals and vitamins.

What Are The Best Healthy Foods To Eat On The Go?

For those seeking healthy food on the go for work or to eat out, it’s time to discover the best portable choices that satisfy your hunger quickly. 

Such options require little to no preparation, yet provide the balance of protein, healthy fats, and complex carbs. 

There are 3 excellent sources to pack in your bag when going out:

1. Protein
2. Whole-grains
3. Fruits and veggies

Protein Foods

Protein-rich snacks are healthy foods to eat every day. Moreover, they are satisfying, helping you feel less hungry for extended periods. 

• Among the optimal protein foods to put in your container are: hard-boiled eggs, string cheese, small packs of nuts, and seeds.
• Plant-based foods include roasted chickpeas, edamame, or protein bars (low-sugar).

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Fruits and Veggies

Apples, bananas, berries, baby carrots, cucumbers, bell peppers, and cherry tomatoes are the top on-the-go fares. They’ll keep you on track for the win, boosting your energy and providing you with essential vitamins.

Note that fruits and veggies are high in fiber, which aids good digestion (1). 

They are helpful if you’re constipated or want to reduce your calorie intake but still feel satisfied. Fiber-loaded foods and snacks may help prevent constipation and other digestive issues (2).

Whole-Grains 

Whole-grain options are perfect to keep your energy steady. Plus, such food helps you reduce blood pressure, decrease your weight, and lower cholesterol (3).

Pack: Whole-grain crackers or wheat wraps, filled with lean protein and veggies.

Staying hydrated at work or while you’re traveling somewhere is crucial. 

Carry a reusable water bottle wherever you go.

As you can see, the best ready-to-eat foods are nutrient-dense and easy to pack in a container or ziploc bag. Splurging on fruits, veggies, whole grains, and proteins helps you stay focused and fueled without sacrificing your health.

Read more: How A Healthy Meal Planning App Can Change The Way You Eat Forever

What Is The Healthiest Food To Eat While Traveling?

If you’re going on the trip, you’ll need to prepare your snacks and meals beforehand. 

The Cleveland Clinic Organization states that bringing your food in an insulated bag or a cooler is best, especially when traveling by car.

Here are easy-to-carry snacks you can pack in a lunch bag: 

• Applesauce
• Air-popped or bagged popcorn (low in salt and no butter)
• Single-serving containers of tuna and wheat crackers
• Single-serving packets of unsalted nuts, like almonds or cashews
• Single-serving bags of veggie chips
• Homemade trail mix with nuts, seeds, and dried fruit
• Peanut butter sandwiches on whole-grain bread
• Low-sugar protein bars and powders (4).

Now it’s time to pack your cooler with these handy eats: 

• Fresh veggies: baby carrots, celery sticks, bell peppers, snap peas, or mini cucumbers
• Fresh fruits: bananas, apples, plums, apricots, or grapes
• Single-serving containers of hummus or guacamole
• Low-fat string cheese or cheese slices
• Whole-grain wraps with deli turkey or chicken, avocado, shredded carrots, and hummus
• Water (4).

These snacks will perfectly complement your trips on the train, plane, or any other transportation.

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Some additional tips to keep in mind: 

1. Book a hotel room with a fridge. You’ll be able to stash the fruits, veggies, and yogurt there. As you do so, you’ll curb cravings and fill your stomach less with junk treats. Or at least, start your lunch/dinner with a healthy appetizer in the form of a salad with nuts.
2. Maintain your healthy eating habits even in restaurants. Ask for veggie appetizers, order grilled or baked food instead of fried, prioritize protein, and eat salads with your meals.
3. Reduce alcohol intake. Some restaurants serve up enormous helpings. Mixing them with alcohol will boost your calorie intake to the next level. 

Alcohol may also hinder your weight loss process in the following ways: 

• It plays with your mind, making you eat more unhealthy meals
• It affects your sleep (experts link sleep deprivation to increased appetite)
• It can negatively affect your digestion, and it contributes calories (5).

What Is The Healthiest Takeout Food You Can Get?

When you’re in a new city/country, there is a high chance you’ll want to order a takeout meal. It’s normal because not all the hotels or apartments for rent provide cooking facilities.

Even if they do, the sudden urge to avoid cooking pops up, and you’ll want something special from a restaurant. In this case, a good takeout option for you would be a combo of lean protein, fiber-rich veggies, and complex carbs. 

Awesome samples of pickup meals are: 

• Grilled chicken or fish with sides like hummus and tabbouleh. 
• Greek salad that provides protein, healthy fats, and fresh vegetables. 
• Salad bowls.
• Steamed dumplings with brown rice.
• Summer rolls, packed with veggies, lean meats, and greens. 

You need to order takeout wisely if you’re aiming to eat healthily. Below, you’ll see how to order grab-and-go meals:

1. Replace red meat. Opt for poultry, tofu, seafood, lamb, or pork.
2. Pump up more veggies. Fill your plate with vegetables on every dish you consume. To illustrate it better, order a side salad with your pizza. 
3. Mind the sodium intake. Many dishes in restaurants are heavily salty. Order veggies to bump up the potassium (6).
4. Request salad dressing and sauces on the side. 

A wise and straightforward option for you would be to order grilled chicken with brown rice/bulgur/quinoa, and a side salad. The real pros of this meal are its nutritional value, which includes protein, healthy fats, and fiber.

Read more: Sugar Free Meals: No Sugar Diet Plan

What Snacks Are Healthy But Filling?

Healthy, but filling snacks contain fiber, healthy fats, and protein. Ditch ready-made high-calorie treats. Prepare ahead of time for travel or work so you’re not intimidated by future cravings. 

Veggies

• Broccoli and cauliflower florets.
• Carrot and celery sticks.
• Bell pepper slices.
• Cherry or grape tomatoes.
• Zucchini or cucumber rounds (7).

Nuts And Seeds

Nuts and seeds are authentic on-the-go snacks, rich in healthy fats, making them satisfying. 

Think of almonds, pumpkin seeds, walnuts, cashews, and sunflower seeds. 

In a recent review, published in Nutrients, the researchers examined the relationship between nut consumption and body weight management.

Researchers concluded that eating nuts could be beneficial for weight control and the prevention of long-term weight gain (8). Hence, most people feel satisfied after eating nuts or seeds without worrying about gaining weight. Nuts are an excellent healthy food on the go for weight loss, as long as you remain within your daily calorie goals.

Whole Grain And Protein-Dense Snacks

Prepare air-popped popcorn, roasted chickpeas, or whole-grain crackers with cheese. Protein smoothies, dark chocolate, yogurt, and chia pudding will suit your sugar cravings if you have a sweet tooth.

Fruits

Fruits are excellent options for you if, after the main dish, you always leave some space for dessert. Apple slices with peanut butter, banana with almond butter, or berries with Greek yogurt supply natural sweetness, fiber, and protein to sustain fullness.

Other great deals are:

• Frozen grapes.
• Baked or raw apples sprinkled with cinnamon.
• Canned fruit (packed in its own juice, water, or light syrup).
• Fresh fruit salad flavored with fresh herbs, such as mint or fresh ginger root.
• Raisins, dates, figs, and other unsweetened dried fruits.
• Frozen banana (7).

What Is The List Of Easy And Healthy Food On The Go?

Above, you’ve learned about various food-on-the-go options for your trips, work, or outdoor adventures.

Now, you’ll get a shorter version of healthy and portable snack/meal ideas to curb cravings and stay energized:

1. Apples, bananas, plums, pears, oranges, kiwis, and berries.
2. Baby carrots, cherry tomatoes, cucumber, or celery sticks, snap peas, and bell pepper strips.
3. Protein sources: Hard-boiled eggs, Greek yogurt cups or drinkable yogurt, roasted chickpeas or edamame, nuts and seeds, string cheese or cheese cubes.
4. Mini whole-grain wraps or sandwiches, whole-grain crackers or rice cakes, air-popped popcorn, roasted chickpeas.
5. Meals: Grain bowls or wraps with quinoa, brown rice, or barley + veggies + protein; Smoothies made with fruits, vegetables, and protein powder; jar salads (vegetables + lean protein + light dressing).
6. Water: sparkling, unsweetened water; unsweetened tea; or low-sugar beverages, served in a reusable bottle. 

Such foods are easy to pack, nourishing, and fulfilling. 

Load your bag with your favorite options and head off on a new solo adventure, a workday, or a family vacation.

Frequently Asked Questions

• What are protein snacks for travel?

Protein-dense snacks for travel are portable and fulfilling. Great samples include hard-boiled eggs, nuts, seeds, beef jerky, edamame, Greek Yogurt, or string cheese. 

• What are go foods for dinner?

To-go foods for dinner do not require fancy ingredients. They are easy to prepare, fueling your body with essential nutrients. Samples are salads with beans, whole-grain pasta with lean protein, fish with bulgur or quinoa, and stir-fry with tofu. 

• Is avocado a go food?

Yes, avocado can be an on-the-go food. Just add it to your wraps, salads, or sandwiches. Avocados are a source of healthy fats, fiber, and vitamins. Such fruit isn’t only nutritious, but it also pairs well with many foods. 

• Is pasta a go food?

Pasta can be your perfect on-the-go food as long as it’s prepared right. Whole-grain pasta with veggies and lean protein is filling and easy to eat on the move, and it’s delicious cold as a pasta salad.

The Bottom Line

Now you’ve got the article covered: What is healthy food on the go? Simple and filling options.

You don’t need fancy foods on your outside retreats, at work, or other locations. 

Your focus should be on foods that are easy to carry, quick to eat, and filling to keep your energy levels stable and avoid unhealthy snacking.

Vegetables, fruits, lean protein, and whole-grain snacks are more than enough to satisfy your hunger, providing a perfect combination of nutrients.

If you’re planning to eat out, consider adding salads or whole grains to your dishes. 

Pick grilled or baked proteins as a substitute for fried foods. Requesting dressing on the side or skipping sugary drinks seems like small steps, yet they make a real impact in the long run.