Eating healthful while on the go is hard, but it is made possible by choosing smaller portion sizes, and making healthful decisions, Judith Lowe said Friday in her presentation, "Eating Healthy on the Go."
Lowe is a long-time nutritionist teacher at Ball State.
Lowe's presentation, part of Eating Disorder Awareness Week, suggested various ways students can surpass those extra calories and fat such as getting up 10 minutes earlier to start the day with breakfast.
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She explained that beginning the day with healthful food such as a low-fat muffin or a small bagel and a vitamin-C rich juice, can improve work performance, provide more energy, and improve mood throughout the day.
When lunch time comes around Lowe suggested packing a lunch if one can't be at home to eat.
A meal doesn't have to be gourmet for it to be healthful and complete, she said. By packing foods such as a small sandwich or leftovers from dinner the night before, the option to eat fast food can be bypassed.
Fast food can be misleading on the number of calories that are consumed and also the portion sizes are too big, Lowe said.
"They are big, and so are we -- no surprise." Lowe said.
For dinner time, Lowe said to include small amounts of all food groups and to keep an eye on the way foods are cooked. Lowe also suggested choosing different kinds of vegetables to keep things interesting and tasty and to escape unhealthy meals packed with empty calories.
She said desert could still be part of a meal as long as 90 percent of it is milk- or fruit-based so that it can provide some nutritional value.
The key to healthful eating, Lowe said, is to get enough of the necessary healthful foods, and then the body won't crave foods it doesn't need.
When asked about splurging on unhealthy foods, Lowe replied that if healthy choices are made most days out of the week then people can afford to cheat every once in awhile. But the key to splurging is to really enjoy the unhealthful food, and to take the time to make eating it worth the extra calories or fat.
The presentation by Lowe was well received by the audience of students and community members.
"I thought it was really interesting and found out some good information like the best time to shop is after eating" said Heather Stoffel, a sophomore health science major who attended the presentation.
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