In the US, we get caught up in our nonstop schedules. It seems that we have more chores, job responsibilities and activities than hours to do them in. We are constantly running from one place to the next. We jump in our cars first thing in the morning with just a cup of coffee and our stomach instantly starts to grumble. When this happens, you need to eat. Quick. You are now facing a choice: Do I choose something that will fuel my body? That will provide some of the high quality, essential nutrients your body needs to feel strong, alert and energetic? Or do I choose something that you can get quickly, tastes good and is fairly inexpensive, but admittedly full of unhealthy fats, preservatives and added salt/sugar?

What if things didn’t have to be that way? What if you could spend an hour or two, once a week, setting yourself up for nutritional success for the whole week? It can be done and you can do it.

Listen, we all know that fast food makes you feel terrible. Aside from the long term results of weight gain, a laundry list of diet-related illnesses (hypertension, diabetes, cardiac disease, etc.), fast fast food makes you feel like crap. Immediately. All of the extra sugar in the sodas, milkshakes and desserts will spike your blood glucose which will cause a sudden rise in energy with an equally severe crash a short time later. The saturated fats that soak the menu in the form of burgers, various fried things, salads (yes, salads) will not only clog your arteries in the long term. They will sap your energy levels, making you more sluggish.

I may be giving you technical details that you didn’t know, but it’s unlikely that this is all new information. Anyone who has eaten fast food (so… everyone) knows how it makes you feel. But when you’re busy trying to live your life and accomplish the million things you need to get done in a day, it’s easy to justify grabbing something that is not good for you, simply because it’s quick and convenient. It’s not ideal, but it’s the only option you have.

What if things didn’t have to be that way? What if you could spend an hour or two, once a week, setting yourself up for nutritional success for the whole week? It can be done and you can do it. Here’s what you’ll need:

Fueling Tools: Inexpensive, easily accessible and allows you to organize your meals and snacks for the week

Snack bags
Tupperware
A bag with ice packs
Measuring cups

When you’re eating on the go or in a hurry at your desk, in the break room, etc. one of the last things on your mind is portion control. I think we’ve all had the experience of eating an entire bag of something simply because it was there and we were thinking about something else. The solution: Take the guesswork out of the equation. Pre-portion snacks into tupperware or baggies in the beginning of the week and store in your pantry or fridge to grab as you head out in the morning.

Another problem: refrigeration. You don’t have access to a fridge all day, what now? Get a cooler and some ice packs. Better yet, freeze a water bottle and put it in the cooler with your food. It will keep everything chilled and when it melts, you can drink the water. You’ll thank me in August.

Remember that when life gets the craziest, that’s when it’s more important than ever to take care of your body and that starts with what you put in it.

Now you have the tools to portion and pack your food, but what should you be eating? We can break food down into four basic categories:

Carbs: Provide fuel for your activities and supply your depleted muscles with energy

Protein: Provides structure to tissues; contributes to reactions in your body that help make your metabolism run efficient and helps repair muscle tissue

Fat: Maintains immune function and body temperature, cushions organs, provides energy, nerve health and provides the brain with essential fatty acids that are critical for proper function

Fluid: Depending on weight, height and sex, 65-75 % of your body is made of water. A 2% decrease in hydration can cause a 10% drop in performance, cognition and mental focus. Don't neglect your fluids!

So you know now what your body needs. Where are some good places to get it? Below are some easily packed and portioned choices.

Carbs: Whole wheat grains (crackers, bread, bagels), sugar free jams and jellies, fresh fruit (berries, apples, oranges, grapes, banana's, high fiber cereals (4g or more per serving), instant oats, salsa, trail mix, popcorn, or fresh cut veggies (baby carrots, peppers, broccoli, cauliflower)
Fats: Nuts (pistachios, peanuts, almonds, pecans, Brazil nuts, macadamia nuts, walnuts) nut butters, chia, flax or sunflower seeds, fatty fish (ie: ready to eat tuna packets), guacamole cups, or granola
Protein: Greek yogurt, beef jerky, whey protein powder (NSF/Informed Choice certified), hard boiled eggs, ready to eat tuna/chicken pouches, edamame, string cheese, or lean deli meat (turkey, chicken, ham)
Fluids: water, unsweetened teas, milk (1-2%), sugar free sports drinks

Compose your on-the-go diet of these foods and similar options and you will find yourself less sluggish, happier and more energetic on a daily basis, but what about days when you forget your pre-portioned meals and snacks at home? Or one of your kids gets sick and you just didn’t have the time to prep before the start of the week? Or everybody at your office wants to go out to lunch on Friday. The fact of the matter is that sometimes you’re going to have to get something at a restaurant or store. That doesn’t mean that you can’t make smart choices there too. Here are some simple strategies to keep you on track, even when life gets especially hectic:

Gas Station or Convenience Store:

When you are on the road choose foods that regularly consume
Stay from choices you’re not familiar with to avoid unwanted intestinal issues
Look at the nutritional label
- Choose foods with ten ingredients or less, that are high in fiber and protein
- Make sure you can pronounce everything in it
- Avoid foods with a lot of sugar or salt

Fast Food and Restaurants:

Choose foods that are grilled, broiled, baked, steamed or sautéed
Avoid heavy sauces and breaded items (these can cause bloating, nausea and sluggishness
Choose a lean protein (fish, poultry, some pork, tofu, shrimp)
Add as much color as possible with lots of veggies and fruit
Ask for alternative sides. Most restaurants are happy to substitute fries and other unhealthy sides for a salad, steamed veggies etc.
Get dressings and sauces on the side when possible. This way, you can choose the amount used yourself. Restaurants often overuse these items and you will find yourself using much less.

That’s it. You now have all of the information you need to keep your body properly fueled for life. Bookmark this page. Print out the food list and take it with you to the grocery store. Keep it in your glovebox so that when you have to grab something on the go, you have a quick reference to help you make good choices. Remember that when life gets the craziest, that’s when it’s more important than ever to take care of your body and that starts with what you put in it. With a little planning and a small time investment up front, you will find yourself eating healthier and feeling better even when life is craziest.