Eating healthy while on the go is challenging… 

It’s not that we lack discipline—it’s that we often lack access to healthy options:

• Convenience stores offer few nutritious choices
• Tight schedules lead to grabbing quick, processed snacks
• There’s rarely refrigeration for fresh, nutrient-dense foods 

As a dietitian, I always recommend that my clients focus on removing barriers to healthy eating, making it an easy “yes” in any situation. The key is setting yourself up for success by planning ahead and having smart strategies in place! 

But how do you break down those barriers when you’re short on time and the last thing you want is to eat room-temperature hard-boiled eggs that have been sitting in a Ziploc bag for a few hours?

(We’ve all been there…)

Here are a few practical strategies to make healthy choices easier when you’re on the go:

1. Plan Ahead: Keeping healthy snacks on hand is essential. Stock your car, office, or gym bag with non-perishable options like nuts, seeds, or whole-grain crackers so you always have something healthy within reach! 
2. Create a Go-To List of Healthy Snacks: Having a mental (or written) list of easy, go-to snacks that don’t require refrigeration is a game-changer. Think --- dried fruit, rice cakes with peanut butter, or shelf-stable protein shakes!
3. Portion it Out: Pre-portion your snacks for the week so they’re grab-and-go ready. You can easily toss them into your bag before heading out the door without thinking twice about what to grab or how much! 
4. Shelf-Stable Alternatives: When fresh foods aren’t available, it’s helpful to have nutrient-dense, shelf-stable snacks like protein shakes, granola bars, or roasted chickpeas that can stay in your bag or car without spoiling.

By thinking ahead and preparing, you can remove those common barriers that make it hard to choose healthy options. These small, proactive steps set you up for success and make health snacking an easy “yes!” 

And when you’re out and about, imagine ditching the gas station chips and skipping the Ziploc eggs that have overstayed their welcome…

Enter your new OTG BFF: Koia’s Nutrition Shakes!

Koia’s shakes offer a balanced, nutrient-dense alternative. They contain:

• 20 grams of plant-based protein to keep you fuller longer -- that is 3x the protein found in an egg!
• 21 vitamins and minerals, including vitamins A, C, D, E, and B12, ensuring you get the nutrients your body needs to thrive!
• 6 grams of fiber to support digestive health -- that is nearly 20% of the recommended daily fiber intake in 1 shake!

The best part is that these shakes require zero prep time and are shelf stable, so you don’t need to think twice about packing a cooler -- just toss one in your bag to make snacking on the go easier! 

Meet our Expert
This article is written by Hailey Gorski, RDN.

Hailey Gorski is a LA-based media Dietitian who specializes in sustainable fat loss. She empowers women to develop a healthy relationship with food while getting results. She graduated from UW-Madison with a bachelors in dietetics and certificate in entrepreneurship and complete her dietetic rotations at Loyola University Chicago! She has been featured in Livestrong.com, EatThisNotThat, BeachBody on Demand, and MyFitnessPal.com