Many athletes are on the go at lunch time or are not at home to prepare a lunch. This is the case whether you are a student, professional athlete, or weekend warrior. The reality is, that more often than not, you are put in a position where you have to bring a lunch to wherever you are, or you have to eat out. This doesn’t mean that lunches have to be boring or unhealthy by any means!
The best way to ensure that you are eating on target with your goals, is to bring your own lunch wherever you may be. Some easy lunches are as follows:
- Sandwich on 100% whole wheat bread with natural/preservative free deli meat, slice of avocado or humus spread, lettuce, tomato, and mustard with a side of fruit.
- Soup to go (low sodium), whole wheat crackers, side salad with grilled chicken or fish, and light vinaigrette dressing.
- Leftovers from the night before with lean protein, whole grain and veggies.
- Greek yogurt with lowfat granola, fruit, and nuts.
These meals are quick and easy to pack. Keep in mind that different athletes have differing caloric requirements and may need more or less food for a healthy lunch.
If you find yourself in a situation where you have to eat on the run, whether it be fast food or a sit down meal, you can usually look up calorie information online or on a smart phone. Keep your goals in mind when looking at menu items. Usually, if you choose a healthier entree at a restaurant, and half the portion size, you are at about 400-500 calories. If you are eating at a restaurant that is not a chain, look up calorie information at a similar chain restaurant.
By being prepared, you can stick with your plan as far as proper sports nutrition goes, even on the go!
Julie DuBois, RD 
