Get Smart: Eating on the Go

Get Smart: Eating on the Go

You know that eating a diet rich in fruits and vegetables is good for you, but you’re constantly on the go. You can, however, fit fruits and veggies into your everyday routine. Follow these simple tips to include more fruits and veggies into your time away from home.

On the Go With Fruits and Veggies

  • Blend a fruit smoothie or drink to take with you on your commute
  • Fresh fruits and veggies are nature’s original fast food. Stick a banana, apple or celery stick in your bag for a quick and easy snack
  • When out at a restaurant, try vegetable stir fry, vegetable fajitas, veggie wraps, or vegetable soup. When ordering a sandwich, ask for extra veggies such as lettuce, tomato, onions, sliced peppers or cucumbers. Order a side of veggies with your meal, or pick three or four veggie sides and create your own vegetable plate
  • Salads are a great way to get a variety of fruits and veggies. Choose a salad with low-fat dressing (limit high calorie toppings like croutons)
  • Roll it up: Make a fruit roll-up that travels anywhere. Start with tortillas and peanut butter then add your favorite fruits — fresh or dried

On the Go with Kids


  • When ordering a kids meal, substitute fruit for the fries
  • Have your kids help you make a large batch of trail mix at home using seeds, nuts and dried fruit. Store trail mix in small bags so they are ready to go at a moment’s notice
  • Try Ants on a Log — spread peanut butter on a piece of celery. Add raisins as ants and you have a fun, healthy treat

Great Fruit and Vegetable Recipes

Strawberry Yogurt Shake
Shakes are easy to prepare and will easily travel with you in a cup. Make one on your way out the door to drink on the way to work.

Makes: 2 servings

1/2 cup unsweetened pineapple juice
3/4 cup plain low-fat yogurt
1-1/2 cups frozen unsweetened strawberries
1 teaspoon granulated sugar (optional)

1. Add ingredients in the order listed to a blender container.
2. Puree at medium speed until thick and smooth.
3. Pour into glass and enjoy.

Nutritional info per serving*
Calories: 140
Total Fat: 2g
Sodium: 65mg
Carbohydrate: 27g
Fiber: 2g
Protein: 6g
Vit A: 2%
Vit C: 90%
Calcium: 20%
Iron: 6%

Sun-Dried Tomato Hummus
Hummus is a great item to take with you for lunch or for a snack. Bring along dippable veggies, such as baby carrots and broccoli, to eat with the delicious hummus.

Makes: 8 servings

2 (15 oz) cans garbanzo beans, rinsed and drained
1/3 cup fat-free yogurt
1/4 cup tahini (sesame seed paste)
3 garlic cloves
1/2 cup chopped and drained sun-dried tomatoes packed in oil
1 teaspoon dried oregano leaves
2 teaspoon lemon juice

1. Process garbanzo beans, yogurt, tahini and garlic in food processor until smooth
2. Stir in sun-dried tomatoes and herbs; season to taste with lemon juice
3. Refrigerate two hours before serving and keep in a cool container on the road

Nutrition info per serving*†:  
Calories: 190
Fat: 5g
Sodium: 400mg
Carb: 29g
Fiber: 6g
Protein: 8g
Vit A: 2%
Vit C: 10%
Calcium: 8%
Iron: 15%

*Vitamin A, Vitamin C, Calcium and Iron listed as % of daily value based on 2,000 calories.
†Nutrition info per serving is for hummus only.

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Article Provided ByCenters for Disease Control and Prevention