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Eat Healthier on the Go With These Tips

By Rachel Carver

Does this sound familiar? You start your morning trying to figure out what to wear and making sure your kids have their shoes and backpacks before jumping in the car. You drop the kids off at school and realize you are starving. You want to grab something for breakfast on the way to the office so you are not hangry during your first meeting.

It is common to eat on the go. But studies show that fast food does not rank high on the nutrition scale. It is high in sodium and saturated fat, not to mention full of extra calories.

So what do you do when you have to grab a quick breakfast before a busy day? By researching your favorite restaurants, you can find the healthier options so you know what to order when you arrive at the window. Find some ideas below.

Dunkin' Donuts

Dunkin' Donuts is known for tasty coffee and donuts. However, there are some healthier breakfast options. The veggie egg white omelet can help you start your day with some veggies and protein from the egg whites. Some cheddar cheese and a multigrain sandwich thin put the finishing touches on this healthier breakfast option.

This omelet clocks in at just 290 calories with 17 grams of protein. However, it is high in fat, sodium, and carbs, so you'll want to reduce these items in your next meal or snack. If you enjoy the coffee, opt for iced or warm black coffee.


Whether it is the fries or burgers, most of us love at least one thing from McDonalds. If this restaurant is on your way to work, order the Egg McMuffin without the butter for a healthier option. The butter puts the sandwich over 300 calories, while the sandwich without gives you 280 calories.

The sandwich without butter gives you 17 grams of protein. But it is high in sodium and carbs.


Many people frequent Starbucks for their coffee. If you are driving through for breakfast, order the Spinach, Feta, and Egg White Wrap. This wrap gives you 21 grams of protein. However, it is also high in sodium.

The Bottom Line

While these items are healthier, be mindful of the high amounts of sodium, fat, and added sugar found in many convenient food items. You can always order oatmeal at these restaurants, which will give you less sodium.

While eating on the go cannot always be avoided, you can decrease the frequency by meal prepping in advance. You can also purchase items such as yogurt, string cheese, and precut fruit to grab from your fridge as you leave your house each morning.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Snellville, Ga.

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