5 Tricks to Eating Healthy on The Run

Posted February 2020
Peanut butter & cucumber of Corn Thins slices

If you are like most of us time is something which always seems limited. Choosing the fat laden fast food option may seem like your only option when juggling a million tasks at once. The good news is your health and waistline do not need to suffer when living on the run. Here are 5 easy tips to help you save time, money and your health while still living on the run:

  1. Pick a food prep day.

You may be surprised to know that food prep is not just for elite body builders but is something you can do to meet your nutrition needs while on the run. Most people have Sunday off and this can be a great day to make several meals at once in bulk to enjoy over the week. This can be 3-4 different meals which you can alternate for lunch and dinner, the key is to make it all in bulk. Then it is all about storage. Use single meal sized Tupperware for each meal and store up to 3 days ahead in the fridge and the rest in the freezer for food safety.

  1. Make A Winning Meal Combo.

The key to any winning meal combination for both satisfaction and taste is to make your meals at least ½ with a vegetable component, ¼ whole grain source like rice, pasta, quinoa or couscous or 2-3 CORN THINS™ slices and ¼ lean protein like egg, fish, chicken breast, turkey breast, lean mince, beans or tofu.  A hearty soup is a great idea to use as it can be easily frozen. Try chicken, whole grain rice or quinoa with vegetables or a minestrone variety.  

  1. Shop Like A Pro.

If you don’t have a plan before heading to the supermarket to shop you will end up buying a stack of things you didn’t really want to buy and forget what you were there to purchase (the supermarkets are very clever that way). So, plan with a shopping list of all the ingredients you need to make your winning meals for your food prep day.

  1. Remember your snacks.

You may need a little bit of fuel in between and is why smart snacks are important. Easy and fridge free snacks you can store in your desk or in your bag can be:

  1. Trail mix - 30g of nuts and seeds + 30g popped corn (these can be store bought in individual packets)
  2. 2-3 CORN THINS™ slices with 1 tablespoon of peanut butter/stringer cheese
  3. 95g Springwater tuna + piece of fruit
  4. Apple with peanut butter (1 tablespoon) to dip
  5. Small can of baked beans + piece of toast or 1-2 CORN THINS® slices
  6. Miso soup


  1. Change it Up.

Variety is key to health as well as adding excitement to your day. Take the time to search for easy recipes on the web and try to change up your meals at least once a month. A good idea can be making your own folder of your favourite meals as well as an ingredients list to pull out when you need.


Take home message: You do have the ability to eat well while living on the run. Try these 5 simple steps to put you ahead of the pack with optimal nutrition choices. You may find by eating to meet your body’s health needs you will get even more out of your day and still leave you with extra energy!


Ashleigh Feltham (MNutrDiet)

Feed Your Future Dietetics

Accredited Practicing Dietitian | Accredited Nutritionist

Ashleigh Felth…
Accredited Practicing Dietitian | Accredited Nutritionist
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