Top tips for eating on the go before Father’s Day


In the lead up to the YMCA Father’s Day Fun Run, maintaining a healthy diet will help to ensure you’re ready for the 5km or 10km run.

But sometimes our busy lives require us to eat on the go, but it can still be done healthily, explains nutrition expert Zoe Nicholson.

Most of us have had a day where suddenly it’s 3pm and we’re starving! Not being in a position to make lunch or buy a healthy option, you make do with what’s at hand – service station food, something from the vending machine, or sweet biscuits from the work kitchen.

The occasional day like this is not going to be a problem. If it becomes a habit, chances are it’s going to impact your health and leave you feeling less fit and ready for things like the Fun Run.

Four reasons skipping meals can be problematic

  1. You miss out on important nutrients including carbohydrate, protein, vitamins and minerals to fuel your brain and body throughout the day. This means you end up with less energy, and therefore less motivation to exercise.
  2. Skipping meals leads to a drop in blood sugar; you may feel lightheaded or start finding it difficult to concentrate. This can result in sugar cravings.
  3. You get over-hungry which often leads to over-eating at the next meal and feel uncomfortably full.
  4. You become disconnected from your appetite and find it difficult to read your hunger and fullness cues.

Top tips for eating on the go

  • Plan ahead. A fail safe method is to prepare lunch in bulk. Soups, stews, casseroles and grain based salads work well.
  • Keep nutritious non-perishable food at work (e.g. rice crackers and tinned foods). A simple meal of tinned tuna in olive oil and four bean mix is nutritious and filling.
  • Know where you can access healthy food quickly. Supermarkets sell the above foods and often sell sushi and salads as well. If service stations are your only option, a simple sandwich is the best choice.
  • Nutritious snack options can be eaten on the run and will keep you fuelled throughout the day. For example a handful of nuts, a muesli bar and a serve of fruit can provide the energy and nutrition found in a meal.
  • For restaurant and café food, choose meals with some veggies – at least two different coloured vegetables.

For more food ideas to fuel your training for the Father’s Day Fun Run, click here.

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