3 ways to make healthy food the easy choice

Eating healthily can be a huge challenge, especially when we're on the go. HealthClubTV's Trainer of the Week Stephen Tongue tells us how we can avoid grabbing those bad foods on the run.

Picture the scene it's been a manic day at work, you managed to find time to grab a quick sandwich from the high street for a working lunch. It hasnt satisfied you and now it's gone 3pm and your stomach is making a distracting grumbling sound. You race to grab an afternoon snack but all you can find is chocolate, flapjacks and muffins. You know it won't help your weight loss regime but you gotta eat right? With limited time you say "to hell with it" and grab and go.

So many poor diet choices are made when there is limited choice and limited time available. It's difficult to find a fast healthy snack on the High St, sandwiches and salads are often laced with calorific mayo sauces and sometimes fruit is just not substantial enough. Convenience is king and after 10 years of being a personal trainer and fitness fanatic I can tell you if your hungry and it's there, you'll eat it.

Go for frozen

Busy day? Home later than expected? This is the time many of us turn to ready meals, lacking in nutrition and high in salt and unhealthy fats. A great alternative is to turn to frozen meat, fish and vegetables. With the help of a steamer you can prepare a nutritious meal of fish and vegetables inside 20 mins with no prep, no mess and only a plate and a saucepan to wash up. Try keeping a selection of fresh herbs on your window sill to add more interesting flavours and even more nutrients to your meal.

Take meals with you

If you want to stay a healthy weight / shape a great investment to make as well as a pair of trainers is a set of tupperware dishes. Perhaps combine this with a mini cool bag and you have all the best food choices with you wherever you go. You may find it easy to "batch cook" that is create one or two large healthy dishes and take a portion with you each day. You can also make double for your evening meal and pack a portion away for the next day. 

If you have time though create yourself an interesting healthy dish high in lean protein ( e.g. Spinach, tuna and olive salad) to keep your appetite satisfied on a busy day.

Keep emergency snacks handy

To avoid reaching for bad foods out of desperation plant some strategically placed emergency snacks. This way you will always have the option to make the healthy choice which limits your excuses. Snacks should be put in places you're likely to run out of food. 

Good "emergency snack spots" include handbag, glove box, desk drawer, work fridge, coffee table, gym locker and more. Raw nuts, seeds, beef jerky, bill tongue and whey protein are all good lean choices with good shelf lives.

For more ideas on how to make healthy eating easier or if you have any health and fitness questions to pose follow me on twitter @tonguey1 or email move.well@btinternet.com