Eating on the Run
When you are in a hurry, it's hard to take the time to prepare meals or snacks, let alone to sit down and eat. No matter where you're off to, you have time to grab a nutritious snack. The key is to plan ahead and be prepared. Whether you're in a hurry to go to a class or a meeting, or just want a snack for later, here are some healthful ideas.
Snacks to throw in your backpack
Try to have a stash of some of the following items in your room or kitchen to grab when you're in a rush:
- Small Bagel
- Dried Fruit
- Fresh Fruit
- Muffin
- Trail Mix
- Fig Bars
- Raw Veggies
- Low-fat Cookies
- Cereal
- Rice cakes
- Graham Crackers
- Granola Bar
- Roasted Soy Nuts
- Raisin Bread
- Pretzels
- Nuts
- 100 Calorie PacksTM
- Peanut Butter Crackers
Refrigerated snacks
The following items should be refrigerated. If that is not possible, keep them in an insulated lunch bag with an ice pack:
- Cottage Cheese and Fruit
- Fresh Veggies and low-fat Dip
- Low-fat Milk or Yogurt
- Bagel with low-fat Cream Cheese
- Apples and caramel dip
Vending machines
It's not easy to find nutritious quick food here, but some choices are wiser choices than others - grab these when you are in a hurry.
- Rice Krispie Treats
- Zoo Crackers
- Chocolate Milk
- Cheese Crackers
- Peanut Butter Crackers
- Pretzels
- Graham Crackers
- Dried Fruits
Quick-prep meals
Sometimes you have just enough time to eat before you run out the door. Here are some simple meal ideas that can be prepared in 15 minutes or less:
| Meal | Foods Needed | Preparation | Cook Time |
|---|---|---|---|
| Soup | Buy pre-made, low-fat, low sodium | Add water & microwave | 2-3 minutes |
| Salad | Buy pre-made lettuce and veggies of choice | Cut veggies, combine with lettuce | 5 minutes |
| Turkey sandwich | Turkey, bread, lettuce, tomato, sprouts, mustard | Combine ingredients to make sandwich | 5 minutes |
| Veggie sandwich | Your favorite veggies, slice of cheese, bread | Combine ingredients to make sandwich | 5 minutes |
| Tuna sandwich | Bread, tuna, lettuce, tomato, sprouts, light mayo | Combine ingredients to make sandwich | 5-7 minutes |
| Tuna melt | Bread, tuna, tomato, light cheese | Melt cheese over tomato and tuna on bread in microwave | 5-7 minutes |
| Pizza bagel | Tomato sauce, bagel, cheese | Spread sauce over bagel, melt cheese over sauce in microwave | 5-7 minutes |
| Peanut butter and jelly | Bread, peanut butter, low-sugar jelly | Spread peanut butter and jelly on bread | 3 minutes |
| Spaghetti | Marinara sauce, whole wheat pasta | Cook noodles, drain, return to pot, add sauce (noodles are hot enough to heat the sauce) | 15 minutes |
| Bean taco | Canned low-fat refried beans, tomato, lettuce, shredded cheese, whole wheat tortilla | Warm beans in microwave, dice tomato, add ingredients to tortilla | 7 minutes |
Comments
Some of these items can be prepared in advance or made from leftovers - such as the sandwiches, salads, spaghetti and tacos.
Be sure to pack foods that have meat or mayo in a cool place and do not let them stand at room temperature for more than two hours. Refer to the patient handout on Food Safety: The Answer to Preventing Food Borne Illness.
See our Smart Snacks handout for more ideas!