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All-inclusive resorts are great because you don’t have to think too hard about where you’re going to go to eat or what you’re going to prepare for yourself. That’s part of the vacation relaxation allure… you can just roll off the beach or get up from your recliner by the pool and grab a bite whenever you feel hungry. Or, order some food and not even have to get up. However, with huge spreads of food available at all hours of the day and in unlimited proportions, it can be easy to get carried away. Here are some tips to keep in mind if you don’t want to go home with extra luggage in your midsection. 

For more photos, visit our Pinterest page

Load up on greens

All-inclusive resorts usually have epic salad bars, so it’s easy to fill up on fresh vegetables. Focus on filling your plate with greens and fresh veggies before anything else and you’re way ahead of the game.

Make your own dressing

The salad bars often include a wide array of dressing options, including heavy, creamy ones that are packed full of unknown ingredients and preservatives. Fortunately, the spread usually also includes olive oil and vinegars so you can make your own dressing, which is a better option because you can skip those unknowns and keep the dressing as light as you want. Opt for a drizzle of oil with a few dashes of vinegar.

Stick to lean protein and veggies

Lean proteins like chicken and fish are great choices… bonus if you’re staying somewhere that has beautiful local seafood! Round out your plate with some roasted or grilled veggies to keep it healthy and enjoy heavier pastas and fried foods in moderation.

Beware of oil

Think those green beans look healthy enough? Look closer. A lot of pre-made side dishes are often swimming in oil, so be wary of that when making your choices.

When in doubt, ask

Not sure if a dish is healthy or not? There’s nothing wrong with asking the staff about the ingredients before piling something onto your plate.

Resist the urge to go for seconds

 A good rule of thumb to figure out if you’re still actually hungry is to wait about 20 minutes after you finish your first plate before going for seconds. More veggies is never a bad thing, but waiting before you go up to the buffet a second time lets your body determine whether you really need those additional calories or if you’re just eating with your eyes.

Limit your slushy/fruity beverages

Those tropical cocktails sure look delicious, but they pack a ton of extra calories. Don’t deprive yourself! There’s nothing wrong with having one or two, but drinking them all day will add up and probably give you a wicked hangover, too! 

Stay hydrated! 

You’re hanging out in the sun all day and likely consuming more alcohol than normal, which can lead to dehydration. That’s a recipe for disaster in more ways than one when you consider that thirst can sometimes be mistaken for hunger. Keep your water bottle full and keep sipping throughout the day.

With these easy tips in mind, you can avoid feeling sluggish and regretful after your vacation. In fact, you might just feel refreshed and ready for anything!

Do you have any tips for staying healthy on vacation? Share in the comments and be sure to sign up for our newsletter for more nutritious tips!

The post How to Eat Healthy at an All-Inclusive Resort appeared first on Luvo.

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Have only 10 minutes to whip up dinner, but want the illusion of an elaborate dinner? Jazz up Luvo’s Plant Power Hawaiian Un-Fried Rice Bowl by adding a few simple ingredients to create completely new meals.

Artful Desperado‘s Plant-Based Sriracha Un-fried Rice Veggie Rolls 

See more photos of this recipe on our Pinterest page

Ingredients
  • 1 Luvo Hawaiian Un-fried Rice bowl
  • 1 Pack rice wrappers
  • Fresh Thai basil
  • Fresh crunchy veggies thinly sliced – we used daikon radish, watermelon radish, carrots, and cabbage
  • Fresh cilantro
  • Sriracha sauce
  • Soy sauce for dipping
Method
  1. First warm up some water and place it in a deep bowl, this will be used to soften the rice wrappers.
  2. Cook the Luvo meal
  3. Soak each rice wrapper in warm water until soft and pliable, carefully place it on a plate, add Luvo rice, veggies and herbs, and some sriracha sauce, wrap them up and repeat until you finish the bowl.
  4. Serve topped with additional fresh veggies, some soy sauce for dipping and extra hot sauce.

Looking for a little more inspiration? Try one of these dietitian-approved recipes:

Serve it in style

Make it Instagram ready with a fancy dinner presentation by serving your Hawaiian Un-Fried Rice in a hallowed out pineapple half. Stir the extra pineapple pieces into the rice mixture and serve with shrimp on top.

Did you know? The top of a pineapple, after cleaning and drying, can be planted in soil and a new plant will grow.

Hawaiian Meatballs

Reserve some of the Hawaiian style rice as a binder (in place of breadcrumb) for meatballs to serve over the plant-powered bowl. Pork is known to pair well with pineapple, so consider ground pork for the meatballs for a balance of flavor.

Wrap it up

Wrap it up in a whole grain wrap (or large lettuce leaves) to create a burrito. Add your favorite condiments on the side like sour cream, guacamole, and salsa.

Did you know you can swap out sour cream for plain Greek yogurt? They have a similar texture and tangy taste. Plus, the Greek yogurt adds an extra little boost of protein.

Fry it up

Instead of a potato pancake, crisp up a Hawaiian rice pancake. Egg and a little flour (or flour alternative) will need to be added as a binding agent. Form into patties and add to a non-stick skillet over medium high heat coated with cooking spray. Brown both sides until desired doneness. Serve over a bed of greens.

Use as a side

Bored of plain rice as a side dish? Jazz it up by utilizing Luvo’s Hawaiian Un-fried Rice as a side dish. Serve it alongside a piece of salmon, or protein of your choice.

Which version are you going to try first? Share your favorite (or your own recipe) in the comments section!

The post 1 Luvo Bowl = 6 New Meal Ideas appeared first on Luvo.

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It’s camping season. You know what that means: time to pack up our gear, head out into the wilderness and eat boring, bland meals. Right? No way! It doesn’t have to be like that. Here are a few ideas for making your food better when you’re roughing it in the sticks.

  Keep it simple

Part of making camping food better might mean simplifying a bit, to make the process easier and tastier by focusing on one or two dishes per meal, max. One-pot solutions are convenient, and because they tend to be thick, stewy meals, they’re often filling and satisfying. Perfect fuel for a day of bushwacking.

Plan ahead

This sounds obvious, but planning ahead on your food can really help you enjoy your camping experience. Just a small amount of planning will help ensure you have all the ingredients you need to make meals that taste great and are easier to prep. Check your supplies to make sure you have what you need, including oil, salt, garlic, carrot sticks—and don’t forget the condiments! Nothing worse than buying a brand new mustard when you already have three in your fridge at home.

Take turns

If you’re camping with friends or family, assign everyone a different meal. That way you only have to worry about a meals yourself, and you can focus on making them great. Plus, you get to sit back and enjoy someone else’s take on camping food, which is a great way to learn new tips and tricks.

Bring the right gear

You need gear that matches your camp food ambitions. That means the right stove, the right skillet, an oven mitt or two, a coffee grinder and French press, a cooler and a few good knives. It sounds like a lot of stuff, but you need it. Looking for suggestions? We’ve got you covered.

Prepackaged pancakes

That should be all we need to say. Stir up some pancake mix in a Tupperware container, then treat everyone to flapjacks in the morning. Nothing better. Don’t forget the maple syrup!

Bring snacks

There are so many great backpack-friendly camp foods that are portable and easy to make or find. They make camping food better as a whole, because they work well as snacks for day-tripping hikes, or for complementary side dishes that amp up your meals. Here are a few ideas.

Eat local

Nothing like wild, edible plants to add some exciting local flavor to your camping trip—literally. Before you go, research the wild edibles that grow in your area, then go for it! You want to be safe and careful about what you’re eating, of course. Here are a few ideas for getting started.

What are your ways of making camping eats better? Let us know in the comments below.

The post 7 Ways to Make Camping Food Better appeared first on Luvo.

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If you’re a fan of Luvo, you’ll know our Flipped Bowls provide a plant-forward twist on your favorite flavors. Each Flipped bowl is packed with at least 16 grams of protein, one-third of which comes from plants. In other words, they’re a tasty, healthy and convenient way to eat your veggies.

Luvo’s Flipped Bowls are perfect for flexitarians and the plant curious, and feature classic culinary flavors you know and love. What better way to complement your plant-powered dish than with a custom Luvo cocktail? We’ve matched the flavor profiles of our Flipped Bowls with a few of our favorite cocktails to make the perfect summer meal.

For more photos, visit our Pinterest page

Pair Chicken Meatballs in Tomato Basil Sauce with a paloma cocktail

The savory tomato sauce and whole wheat penne of the Chicken Meatballs in Tomato Basil Sauce provide a rich counterpoint for the refreshing and light paloma cocktail. The cocktail is made with tequila, grapefruit and lime juice, delivering a tart zip that will cut through the dish’s confident sauciness.

Pair Chicken Meatballs in Garlic Wine Sauce with a tomato and habanero Caesar cocktail

Served with whole wheat rotini, white beans and greens, and topped with parmesan and mozzarella, Luvo’s Chicken Meatballs in Garlic Wine Sauce is a classic blend of bistro flavors. What better way to match it than a surprisingly light and flavorful tomato and habanero Caesar cocktail? Our recipe suggests blending seared tomatoes to create a fresh, tangy base, to which you add lime juice, vinegar, vodka or mescal, and a habanero slice. It’s a powerful pairing.

Pair Chicken Meatballs in Creamy Stroganoff Sauce with a classic margarita

This is a match made in heaven. The creamy stroganoff sauce, with chicken meatballs, rotini and vegetables, is the definition of comfort food. Plus, it delivers serious protein, whole grains and veggies. An ideal match is a straight-up margarita, which has a pleasant citrus and tequila tang that balances out the richness of the dish.

Pair Chicken Meatballs in Creamy Pesto Sauce with a lemongrass pisco sour

As soon as you see and smell the Chicken Meatballs in Creamy Pesto Sauce, you immediately know that the perfect summer cocktail pairing is a lemongrass pisco sour. It’s not even a question. The creamy pesto sauce of this Flipped Bowl, topped with chicken meatballs, is a lovely saucy summer meal, and the lemongrass pisco sour provides a zesty complement that is a perfect pairing for the plant-forward dish.

What’s your favorite summer cocktail pairing? Let us know in the comments below, and sign up for Luvo’s newsletter for more tips, giveaways and simple tasty recipes.

The post Summer Cocktails to Pair with Your Flipped Bowls appeared first on Luvo.

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It sounds like something out of a fantasy world: ice cream that is actually good for you. These reduced-calorie and low-sugar treats are beloved by many and are marketed as the “healthy” way to enjoy ice cream. But are these “healthy” ice creams the real deal – or too good to be true? Let’s dig our spoons in a little deeper and find out.

What makes them different from regular ice cream?

Regular ice cream is made with milk, cream, and sugar. These other frozen desserts typically have a longer ingredient list including water, some milk (usually skim) and other ingredients like whey protein, milk protein isolate or concentrate and added fibers.

When sugar and fat are removed, something needs to be added to make it taste good and to give it a similar mouthfeel as regular ice cream. It varies depending on the brand, but many of them have erythritol – a sugar alcohol – as well as stevia or monk fruit (sugar-free sweeteners). Many brands use different gums like carob gum and guar gum to try to mimic the consistency and mouthfeel of full-fat ice cream.

Ok – but are they really healthy?

The ingredients of these products – water, skim milk, monk fruit, stevia, gums – are not “bad” for you per se, but they also don’t provide any health benefits either. Yes, these “healthy” ice creams are much lower in calories, sugar and fat. But is this a good thing? Not necessarily.

One of the big problems with desserts that are marketed as healthier is that it leads to the idea of “it’s better for me, so I can eat as much as I want”. One of the leading “healthy” ice cream brands even boasts a tagline on their pints: “eat until you see the bottom”. This type of thinking can cause you to lose sight of your body’s signals because instead of responding to your body’s feelings of fullness and satiety it becomes “I’m going to eat it all because I can”.

The other issue: healthy ice creams are never as satisfying as the real thing. The taste and texture are different, and the lack of fat means that our hunger-suppressing hormones aren’t triggered. If you are craving ice cream and try to eat one of these instead, chances are you won’t be satisfied and you will continue to search and graze on more foods to try to find that feeling of satisfaction. So while you may have reached for a healthy ice cream in order to eat fewer calories, you may end up eating more in the long run than if you had just eaten the real thing.

The Bottom Line

The best thing you can do is to give yourself unconditional permission to eat what you want, including ice cream (and other desserts). Keep real ice cream in your freezer at all times. Yes, at first you may end up overeating it. But eventually you get used to it being there and your body learns to truly trust that it can have ice cream whenever it wants, so you won’t feel the need to binge on ice cream when you do eat it.

Have you tried these “healthy” ice creams? Share in the comments below. Plus, don’t forget to sign-up for Luvo’s newsletter for more nutritious recipes and exclusive giveaways.

The post Are “Healthy” Ice Creams Too Good To Be True? appeared first on Luvo.

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Pasta salad is a picnic staple and this Luvo hack takes it up a notch by mixing classic pasta salad flavors with our Kale Ricotta Ravioli. Ravioli in pasta salad? Why not?! Our talented Luvo hacker Artful Desperado strikes again!

Kale Ricotta Ravioli Salad (Serves 4) Ingredients
  • 2 Kale Ricotta Ravioli frozen meals
  • ¼ cup olive mix, pitted
  • ¼ cup sundried tomatoes, chopped
  • 2 cups spinach
  • Juice and zest of 1 lemon
  • Olive oil to drizzle
  • ¼ cup feta cheese, crumbled
  • Chili flakes (optional)

Method 
  1. Cook Luvo meals according to package instructions, set aside.
  2. In a large bowl, combine olives, sundried tomatoes and spinach.
  3. Add cooked ricotta ravioli, lemon juice, lemon zest, and a generous drizzle of olive oil and toss lightly.
  4. Top with feta cheese and chilli flakes (if using).
  5. If you plan to bring this to a picnic, place all ingredients at the bottom of a container and top with spinach. When you arrive at your picnic, simply toss and serve. This method insures the spinach doesn’t wilt too much in transit. Enjoy!

Try this picnic hack and share your thoughts and substitutions in the comments section. Be sure to subscribe to our newsletter, Plated, to unlock a coupon to use on your next Luvo purchase.

The post Luvo Hack: Kale Ricotta Ravioli Salad appeared first on Luvo.

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There are individual foods that have powerful nutritional attributes. Those individual foods turn into ingredients for recipes and when certain ingredients are paired together, it creates a nutrition-packed dish.

Luvo’s Hawaiian Un-Fried Rice Planted Power Bowl ingredients stand out amongst the frozen entrée crowd. Some of these ingredients you may have cooked with before, but others might be something new that you can add to your grocery cart the next time you are shopping.

Let’s dive a little deeper into the nutrient dense ingredients that make up Luvo’s Hawaiian Un-Fried Rice:

For more photos, visit our Pinterest page.

Black Rice

Black rice, also known as forbidden rice, doesn’t get the recognition it deserves. Despite being less popular than other rice varieties, black rice has more impressive health benefits.

Let’s compare:
*nutrition values based on 100 gram servings of rice.

Variety of rice

Protein Iron

Fiber

White Rice 6.8 g 1.2 g 0.6 g
Brown Rice 7.9 g 2.2 g 2.8 g
Black Rice 8.5 g 3.5 g 4.9 g

Iron is highlighted in this nutritional breakdown comparing rice varieties because black rice is a good source of iron. Iron is a nutrient often monitored in plant-based diets because there are two types of iron: heme, which is found in animal foods, and non-heme, which is from plants. It is true that heme iron (the kind from animals) is better absorbed than non-heme iron.

Let color be your guide. The deeper and richer the color of a plant is indicates of its high antioxidant properties. Black rice has a deep black purplish color, which specifies that is rich in the antioxidant anthocyanin, which are also found in blueberries and raspberries.

The antioxidant anthocyanin has been correlated with preventing cardiovascular disease, improving brain function, and reducing inflammation. (1)

Because black rice is unrefined (meaning it contains all parts of the whole grain – bran, germ, and endosperm) and denser than white rice, black rice takes longer to cook. The best results can be achieved by first soaking your black rice for at least one hour before cooking it, drain, then cook how you would normally cook rice.

Shiitake Mushrooms

You probably have cooked with other varieties of mushrooms before, but have you ever cooked with shiitake mushrooms? They stand out from other mushroom varieties with their dark brown umbrella-shaped caps and slender stems. Shiitake mushrooms have a meatier texture with an earthy flavor, perfect for recipes like stir fries, stuffing, risotto, or soups.

Always remove the stems from shiitake mushrooms before cooking, but don’t throw them away. The stems are very woody and tough to eat. Save to add flavor to a broth or soup.

Mushrooms are the only source of vitamin D in the produce aisle and one of the few non-fortified food sources. All mushrooms contain some vitamin D, but mushroom growers also have the ability to increase D levels by exposing mushrooms to ultraviolet light. Similar to humans, mushrooms naturally produce vitamin D following exposure to sunlight or a sunlamp: mushrooms’ plant sterol – ergosterol – converts to vitamin D when exposed to light. (2)

Green Peas

Don’t keep pushing those green peas to the side of your dinner plate any more. Just one cup of peas contains 44% of your Vitamin K, which helps to anchor calcium inside the bones. The B vitamins found in green peas also help to prevent osteoporosis.

Poor green beans get sometimes shunned because of their starchy nature, but they are also packed with protein and fiber, which can help keep you fuller longer.

Mango

Just one cup of mango provides 100% of your daily vitamin C. Vitamin C increases the absorption of non-heme iron, or the form of iron present in plant-based foods.

Adding a tropical fruit like mango to a dish can help balance flavors in a dish. The unique sensory characteristics of mango work well with global spice blends and cooking techniques from spicy chilies to mellow coconut to alluring curries.

Cashews

Cashews are part of the tree nut family. Hanging from the cashew tree branches are large apples and at the bottom is where the cashew nut is. Unfortunately, the cashew apple, also known as “false fruit”, is edible but very perishable and don’t have a delightful sweet taste like other apples.

Cashews are a good source of magnesium, which is important for the development of bones, muscles, tissues, and organs of the body. Magnesium helps maintain blood pressure, boost the immune system, maintain the nerve function, and keep the bones strong.

Sesame Oil

Sesame oil is rich in polyunsaturated and monounsaturated fats, and low in saturated fats. Those monounsaturated and polyunsaturated fats are ‘heart healthy‘ and help manage cholesterol levels.

Sesame oil doesn’t have the same nutrition profile as sesame seeds because the oil is made from an isolated portion of the plant. But one of the minerals that sticks around is zinc. Zinc is known to help boost immunity, but zinc is also used in the body for producing collagen and giving our skin more elasticity.

Given its strong flavor and aroma, you only need a small amount of sesame oil to enhance your dish.

How do you cook with these ingredients? Let us know in the comments section below.

Sources:

The post Nutritional breakdown: Hawaiian Un-Fried Rice Edition appeared first on Luvo.

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Juice has been demonized over the years. It gets lumped together in the same category as soda and other sugar-sweetened beverages, including “juice drinks” that often have more added sugar than they do fruit. While sugar-sweetened drinks are fine from time to time, there are many juice varieties that contain helpful nutrients and serve up tons of health benefits. The key is to look for the words “100% juice” on the label. This means that the juice contains only fruit and/or vegetables. You can also look at the ingredient list to see what is in the juice bottle.

Here are six 100% juices to try (hint: an 8-oz glass counts as a serving of fruit!)

For more photos, visit out our Pinterest page.

Orange Juice

This morning staple is packed with nutrition: an 8-oz glass of 100% orange juice gives you over 100% of the recommended Daily Value for vitamin C, has as much potassium as a medium banana, and is a good source of folate and thiamin, two important B vitamins. Plus, many varieties of OJ are fortified with calcium and vitamin D, which are both important for bone health. 100% orange juice also contains hesperidin, a plant polyphenol that can help fight inflammation, keep your blood sugar levels stable, and has brain and heart benefits.

Prune Juice

If prune juice makes you think of your grandparents, you’re not alone. But prune juice isn’t just for old age! Prunes, or dried plums, are full of fiber and nutrients that help keep you regular. An 8-oz glass of 100% prune juice contains 3 grams of fiber, is a good source of potassium and contains other essential vitamins and minerals including vitamin A and iron.

Beetroot Juice

This juice has been gaining popularity with athletes. That’s because beetroot juice contains nitrates, which your body uses to deliver oxygen to working muscles. This means faster speeds and more endurance during a workout or sports performance. There is also some research that suggests that beets may help you recover faster post-workout, which may be due to nitrates helping with muscle inflammation. In addition to the exercise benefits, the nitrates found in beetroot juice have been shown to help lower blood pressure and therefore protect your heart. To get these benefits you can either drink an 8-ounce glass of juice or take a shot (2.4 oz) of concentrated juice.

Tart Cherry Juice

Another juice often used by athletes, tart cherry juice has been shown to help with recovery post-workout. While the studies have been small, tart cherry juice was linked to less muscle soreness and faster recovery after strength workouts. Other potential benefits: lower levels of inflammation, better sleep, and lower blood pressure. Plus, 4 oz of tart cherry juice meets 100 percent of your daily vitamin C needs. For exercise recovery, 10 ounces of juice pre and post-workout is recommended.

Pomegranate Juice

Pomegranates are rich in antioxidants that are linked to many health benefits including decreased blood pressure, anti-inflammatory effects, and improved memory and cognition. There is even some research showing that drinking pomegranate juice may slow the growth of prostate cancer. Each 8-ounce glass of pomegranate juice contains the juice from two whole pomegranates, with no added sugar, preservatives or colors.

Grape Juice

Grape juice is an excellent source of vitamin C, with an 8-ounce glass providing over 100 percent of your daily needs. It also contains polyphenols, a type of plant antioxidant that is linked to heart health. Some research even suggests that red and purple grape juices may provide similar heart healthy benefits as red wine. Now there’s something we can raise a glass to.

What is your favorite juice? Share in the comments below. Plus, don’t forget sign-up for Luvo’s newsletter for more nutritious recipes and exclusive giveaways.

The post 6 Juices with Health Benefits appeared first on Luvo.

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I travel a lot. Case in point: over the course of the past year I’ve spent over six months away from home. When I was younger, being in another city, state or country was less frequent and therefore felt more special. Away from the confinements of my 9-5, I’d stay up late, sleep in, eat at different times, and toss aside my routine altogether.

While there is certainly something to be said for getting out of your routine, if you travel frequently like I do, you can quickly become rundown, exhausted, and even sick. This is where routines come in. If you can make your travel life look more similar to your life at home, you’ll be better able to stay healthy and productive. Here are some tips on how to do so.

  1. Plan ahead. Bring along some of your favorite snacks so you’re not caught in a situation where you’re hungry, but have nothing to eat. I pack a variety of foods including nuts, bars, dried and fresh fruit, beef jerky, carrots and hummus, and more.
  2. Book a room with a fridge. Look for hotel rooms that come with a fridge, that way you can stock up on some of your regular foods (bonus: you’ll save money too!). Or check out apartment or home rental options on sites like Airbnb.com, which come with full kitchens and more storage space.
  3. Make a grocery store run. Head for the closest food store to pick up some basics. I stock up on yogurt, oatmeal and fresh fruit, so that I can my regular breakfast at least a few of the days I’m away.
  4. Hydrate. Often overlooked, hydration has a huge impact on our mood and energy levels. Carry a water bottle with you on every trip and make a point to fill it up whenever you can.
  5. Don’t skip meals. Being off-routine can often mean big gaps between meals which can affect your mood and energy levels. Make a point to try to eat every five to six hours. If you aren’t sure what your schedule will be like, pack some snacks to take along with you.
  6. Find time to move. You don’t have to stick to your usual exercise routine when you’re away, but try to find different ways to move throughout the day. This could mean talking a walking or biking tour (a great way to see a new city!), going for a hike, or taking a local yoga or fitness class.
  7. Set a bedtime. Count backwards eight hours from when you need to wake up, and make that your bedtime. If you can pick a bedtime that is close to your usual home bedtime, even better.

Share your best travel tips in the comments section!

The post How to Stick to Your Routine While Traveling appeared first on Luvo.

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It’s 4 pm and you’re out on what seems to be a never-ending errand run. You thought you’d be done by now, but you’re still in line at the dry cleaners and you’ve got three more things to check off your list before you can go home. But you’re hungry and all of the signs (your impatience at the checkout line, your sudden irrational need for that candy bar, etc) point to some serious “hanger” settling in soon. Could this situation have been avoided? You bet! And it all comes down to planning. Take the advice of these savvy registered dietitians on how you can stay fueled for when you’re “on-the-go”!

Culinary nutrition expert Jessica Levinson, MS, RDN, CDN: “My best tip for on-the-go nutrition is to always have a balanced snack on hand, and by that I mean a snack that has a combination of carbs and protein and/or fat. Whenever I’m heading out the door I take a washed apple with me because that’s a fruit that can be eaten straight out of hand – no mess and no utensils needed. Along with it I always have a small reusable container with raw nuts or roasted chickpeas. The protein/healthy fat/high-fiber combo provides just the balance I need to keep my blood sugar levels stable, satisfy any cravings, and keep me from getting hangry.”

Elizabeth Shaw MS RDN CLT CPT, Nutrition Expert & Author: “My best tip: always pack a snack, or two! Fueling on the go means you never want to leave home without something, so even if you’re not hungry when you leave, it’s best to plan ahead for the inevitable. I try to focus on a snack that hits at least two or three food groups: carb, protein and fat! While there are a variety of on-the-go snack bars you can purchase, I like to either make my own (recipe below!) or stash a few bags of mixed nuts with dried fruit, like cherries, for a satisfying snack! The protein and fat from the nuts keeps you body fuller for longer while the dried fruit provides the shelf-stable carbs to provide your body with energy!”

Grab the recipe for her Raw Chocolate Peanut Butter Protein Bars!

Shannon A. Garcia, MDS, RD, LD with KISS in the Kitchen: “My best on-the-go nutrition tip is making sure I plan out nourishing snacks for the week, not just meals. This could include making energy bites like these Creamy Cashew Lemon Bites or just making sure all my bags (work bag, gym bag, purse and soon-to-be diaper bag!), have non-perishable snack bars already in them so I’m super prepared to fight off hanger!”

Lori Zanini, RD, CDE and creator of The 6-Week Solution: Diabetes Made Easy: “I make sure to keep healthy protein bars, nuts, and whole fruits available in my car and work bag so that I always have something on hand (that doesn’t require refrigeration) for a quick go-to option on the run.”

Kara Lydon, RD, LDN, RYT, Intuitive Eating Counselor & Blogger at The Foodie Dietitian: ” I always pack a variety of snacks with me to have on hand throughout the day so I have choices based on what I’m in the mood for. One of my favorite on-the-go snacks are granola bars – I love that they have a variety of textures (both crunchy and chewy) and that they are packed with fiber, protein and healthy fats to keep me satisfied until my next meal.”

Marisa Moore, Registered Dietitian Nutritionist, Atlanta, GA of Marisa Moore Nutrition: “Anyone that knows me knows that to avoid hanger and pit stops for french fries, I always have food with me or in a nearby car or desk drawer. My best tip for on-the-go nutrition is to plan ahead. Stash fruit like a pear or grapes and nuts or seeds in your bag for energy when you need it and to skip those tempting treats that are much more appealing when you’re half past hungry.

Grab the recipe for one of her favorite granola recipes. It keeps for a week or more in the pantry and it’s perfect solo or sprinkled over yogurt!

Breana Lai, M.P.H., R.D., Test Kitchen Manager, EatingWell Magazine: “Instead of relying on packaged snacks or reaching for the same baby carrots and hummus duo, pack up snack-size portions of grain salads in half-pint mason jars. You’ll have a balanced, healthy and delicious snack, or small lunch, to have on hand when you’re running out the door. My favorite picks are grain salads with a little bit of protein, some whole-grain carbs and fruit and/or veggies with an easy vinaigrette.”

One of her favorite recipes is this Cherry Almond Farro Salad!

Lindsey Janeiro, RDN, CLT of Nutrition to Fit: “I have several food allergies and sensitivities, so I find keeping some shelf-stable snacks on me can help create a more well-rounded meal out or can hold me over until I can find an option for a nourishing meal. For example, I can usually find a simple salad when I’m out, but I may reach to my purse to complement it with some sunflower seeds, a piece of fruit, an energy bar, or a homemade energy ball, like my popular Oatmeal Cookie Energy Balls.

Lara Field, MS, RD, LDN – Founder of FEED Nutrition Consulting: “Always be prepared! I never leave the house without thinking about how the day will take me. Let’s face it, there is access to food EVERYWHERE, however if we plan ahead, we will make better choices. Thus, I always keep snacks on hand – typically a fruit/nut filled snack bar or some sort of produce + protein (banana/peanut butter, bell peppers/hummus, raisins/walnuts). I love making these protein bites as well! ProTip: Keep these protein bites in the freezer – they will last longer, and you will be less inclined to eat more than you should if they are frozen (take longer to chew!)”

Do you have a favorite on-the-go nutrition tip? Share in the comments, and don’t forget to sign-up for Luvo’s newsletter for more nutritious recipes and exclusive giveaways.

The post The Best Tips for On-the-Go Nourishment from Registered Dietitians appeared first on Luvo.

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