

Eating on the Go

by Racer X Virtual Trainer


You know that eating a diet rich in fruits and vegetables is good for you, but you're constantly on the go either to work, school or the track. You can fit fruits and veggies into your everyday routine with a little planning. Fruits and vegetables can be a part of a balanced diet anytime, anywhere.

Fruits and veggies are easy to eat while on the go if you follow these few simple tips and tricks.

On the Go with Fruits and Veggies
  • Blend a fruit smoothie or mix your Muscle Milk to take with you on your commute or way to the track.
  • Fresh fruits and veggies are nature's organic fast food. Stick a banana, apple, or celery stick in your bag as you are running out the door.
  • When out at a restaurant, try vegetable stir fry, veggie fajitas, veggie wraps, or veggie soup. When ordering a sandwich, ask for extra vegetables such as lettuce, tomato, onions, sliced peppers or cucumbers.
  • Order a side of veggies with your meal, or pick three or four veggie sides and create your own vegetable plate instead of fries.
  • Salads are a great way to get a variety of fruits and vegetables. Choose a salad with low-fat dressing and limit the high calorie toppings like croutons.
  • Roll it up: Make a fruit roll-up that travels anywhere. Start with tortillas and peanut butter then add your favorite fruits - fresh or dried.


On the Go with Kids
  • When ordering a kids meal, substitute fruit for the fries.
  • Have your kids help make a large batch of trail mix at home using seeds, nuts, and dried fruit. Put the trail mix in small bags so they are ready to go out the door with the kids.
  • Ants on a log - spread peanut butter (organic of course) on a piece of celery. Add raisins as ants and you have a fun, healthy treat.

True or False? Test your fruit and veggie IQ.

Q. Eating fruits and vegetables everyday as part of a healthy diet can help you fight disease. Answer
A good source of many essential vitamins and minerals, fruits and vegetables are important to promoting good health. Research consistently shows that compared with people whoconsume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet* are likely to have reduced risk of chronic diseases,including stroke, type 2 diabetes, certain cancers, and perhaps heart disease and high blood pressure.
Q. Most people do not eat enough fruits and vegetables for good health. Answer
Despite the many health benefits, most Americans do not consume enough fruit and vegetables every day. Are you meeting your needs? Visit to see how many cups you need each day.
Q. Fresh, frozen, canned, and dried varieties of fruits and vegetables all count toward your daily recommendation. Answer
No matter what the form - fresh, frozen, canned, dried, juice - all varieties of fruits and vegetables count toward your daily recommendation. Choose fruits without added sugar or syrups and vegetables without added salt, butter, or cream sauces. Although 100% fruit or vegetable juice counts toward your daily recommendation, the majority of the total daily amount of fruits and vegetables should come from whole fruits and vegetables to help you get enough fiber.
Q. Green vegetables are the most nutritious. Answer
No one food contains all the nutrients your body needs. To get a healthy variety, think color. Eating fruits and vegetables of different colors, including plenty of dark green vegetables, gives your body a wide range of nutrients, like fiber, folate, potassium, and vitamins A and C.
Q. Fruits and vegetables can play a role in weight management. Answer
Besides having vitamins and minerals that can help protect your health, many fruits and vegetables are lower in calories and higher in fiber than other foods. Studies have shown that when people eat more low-calorie foods, they naturally eat fewer high-calorie foods. That’s because people tend to eat similar amounts of food even when the calories in the food vary. As part of a healthy diet, eating fruits and vegetables instead of high-fat foods may make it easier to control your weight.
Q. Fruits and vegetables are always more expensive than other foods. Answer
The USDA analyzed the prices of 154 different forms of fruits and vegetables and found that more than half cost less than 25 cents per serving. Compared to a candy bar, soda, or snack grab bag, fruits and veggies are a bargain.
Q. Preparing fruits and vegetables always takes too much time. Answer
With so many varieties to choose from, it’s easier than ever to eat more fruits and vegetables. Look for simple recipes that take only minutes to prepare. See reverse side for three great options. Or try whole fruits and vegetables. There are many varieties you can just rinse and eat.


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