Emergency Meal Kit
To help keep your weight loss efforts on track, consider creating an Emergency Meal Kit. Having a healthy meal or snack on hand -- whether traveling, at the office, or even at home -- can keep you on track when junk food or excessive hunger might otherwise derail your efforts.
Here are some suggestions for a kit that can be stored in your desk or car:
- Water: Keeping water within reach wherever you go will keep you hydrated, your stomach feeling full, and your mouth busy!
- Protein Bars: To be used only in emergencies, and be careful to read the labels. Many "nutritional" bars are nothing more than candy bars in deceptive packaging. Even the best tend to be calorie-dense; stay away from the ones with high sugar or fat content.
- Dehydrated Fruits & Vegetables: They keep for a long time, they're tasty, and they're high in fiber so they fill you up. This is a better option than dried fruits that have added sugar.
- Rice Cakes: Low-sodium rice cakes can satisfy the need to eat something crunchy. Just stay away from the ones with a flavored sugar coating.
- Nuts: Make sure they're raw or dry-roasted, unsalted, and without added sugar. Eating just a small amount, the protein will help sustain you until your next meal.
- Fresh Fruit, Vegetables, Low-Fat Yogurt, and Other Perishables: Store them in a thermal lunch bag when a refrigerator is not available.
The first step to staying on track with weight loss is planning. Stock up, assemble a few foods Into an Emergency Meal Kit, and you'll be ready anytime an emergency meal is needed.
Megan Porter, RD