Great question!  If you are traveling or away for business it can seem like an uphill battle when trying to eat more healthful.  There are ways to help you can eat on the go as well as not break your calorie budget. Here are some tips:

Eat Breakfast.   

• Research shows that eating breakfast can help boost metabolism, provide you with extra concentration as well as help reduce hunger throughout the day to help with your weight goals.  Great breakfast choices are a complex carbohydrate with protein, like a whole wheat English muffin with peanut butter and a banana.

Pack Healthy nutritious snacks

• Stock up on non-perishable snacks that you can carry with you.  Good choices include nuts, trail mix, granola bars, fresh fruits and vegetables like apples, bananas and carrots. 

Fast Lunches

• Fast food can be quick and cheap but also packed with a ton of fat, calories, and sodium.  Find sandwich shops like Subway or Quiznos that let you select your sandwich ingredients. Choose whole grain breads, lean meats, and lots of vegetables.  Many fast food restaurants offer salads, but be careful some salads and dressings can provide you with added fat and calories. Order sandwiches made with grilled chicken rather than fried chicken.

Enjoy sensible dinners

• Follow the USDA’s myplate when choosing dinner choices and portions sizes.  http://www.choosemyplate.gov/ 
• Order a soup or a salad to eat with your main course. Soups and salads are generally healthy and start to fill you up so that you eat less of the more calorie-dense main meal.
• Skip the entrée altogether. Soup and salad might be enough for a healthy meal.  Select foods that are prepared with healthier, low-fat methods.
• Eat the vegetables, Most entrées come with at least one vegetable. If not, be sure to order a vegetable side dish.
• Skip dessert, or choose some fruit. A full meal that ends with a sugary dessert may make you feel sleepy. That might be fine if you are passenger, but a bad idea if you are the driver.