As a woman you lead very hectic lives and it’s very easy to forget about your fat loss plan and let healthy eating habits slip your mind when you are out and about travelling, shopping or running around after the kids.

But, with a little nutrition know-how and planning you can avoid this situation and eat healthy wherever you are.

Tip: Make sure you start the day on the right foot with a healthy, fulfilling and satisfying breakfast such as low-sugar cereal with yogurt, or porridge (oatmeal) made with skimmed milk. The whole grains will provide slow-releasing energy, and the protein in the milk or yogurt helps you feel fuller for longer. Add some fruit like berries or apple slices to add vitamins and some extra fibre.

When out and about it is a good idea to take a packed lunch instead of running to the local fast food restaurant, this keeps you in charge of the menu and will probably save you money too.

Consider making wholemeal pitta or fajita wraps as an alternative to sandwiches or chicken/turkey salads instead of ready meals. Add some fruit, a bottle of water and maybe even a low-fat natural yogurt to fill you up if you feel you won’t be satisfied with only the wrap, fruit and water.

Remember to take the packed lunch in a cool bag or something similar.

Here are some ideas for on-the-go pitas or wraps.

” Tuna, lettuce and cucumber.

” Well-drained cottage cheese, grated carrot and grated apple.

” Chicken, spinach, sliced peppers and hummus.

” Sliced hardboiled egg with lettuce and tomato slices.

” Sliced chicken, crispy lettuce and pickle.

A word of caution with store bought sandwiches - they can add up to 600 calories or more and a large amount of fat, sugar and salt. It’s best to make your own but if this isn’t an option go for the reduced calorie choices. Check the labels for calories, salt and fat (especially saturated fat)

Try to avoid mayonnaise or creamy dressings with a large amount of hard cheese as these will contain a lot of calories and saturated fat. Better options would include some protein (fish, lean meat, poultry or low fat cheese, with salad and low fat dressing.

Also when out and about you want to keep healthy snacks close by such as:-

” Fruit (apples, pears and berries)

” Unsweetened dry fruit

” Nuts

” Vegetables strips (try carrots, sweet peppers or cucumber)

” A Homemade protein bar

Remember you always have a choice so make the better choice, read food labels and plan the day before so you don’t miss meals, eating the wrong foods and forget about your fat loss plan.

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