Healthy eating on the move

Tasty and healthy food is important to keep you focused when you’re at your busiest. Check your schedule ahead of time, look at where you’ll be and when, and make a plan for how to:

  • Eat regularly 

  • Stay hydrated 

  • Fit some activity into the day 

  • Maintain high energy levels and a positive frame of mind throughout the day, no matter what challenges you may face

Follow these simple guidelines and you will feel high energy levels from morning to night, wherever you are in your busy schedule.


  • If you are dehydrated you will feel sluggish

  • To get properly hydrated drink at least two litres of water a day

  • Coffees, teas and fizzy drinks will dehydrate you. If you drink these you will need to drink more than two litres of water

  • Spread your water intake throughout the day and you won’t need any extra toilet stops while out and about and remember that drinking lots of coffee or tea on the go is more likely to send you to the loo more often than drinking extra water.

Meals and Snacks

  • Spread your food intake throughout the day

  • Eat protein with every meal or snack

  • Avoid sugar wherever you can or risk big energy crashes later in the day

  • Do not overeat at any point during the day and chew your food properly

  • Take a break to eat


  • Choose porridge, muesli, bran or wheat-based cereals, eggs or whole-meal toast

  • Drink water with breakfast

  • Avoid sugary cereals, jams and fried food

Morning snack 

  • Choose fruit, yoghurt, nuts.

  • Drink water with your morning snack

  • Avoid cakes, biscuits, pastries


  • Ideally, take leftovers with you from the night before at home 

  • If you don’t have leftovers, head for the deli where you can design your own sandwich with whole-meal bread, chicken or fish, lots of salad and no mayonnaise. You can also opt for soup, sushi or jacket potato 

  • If there isn’t a deli close by you may find yourself at a coffee shop or petrol station. Choose sandwiches, paninis or wraps with whole-meal bread and lean protein such as fish or chicken and salad 

  • If you find yourself in a café select eggs, beans, whole-meal toast. Ask for bacon to be grilled and eat this in moderation 

  • When opting for take out food, eating the right amount is still important. More food does not mean better value for money. It’s quality not quantity that matters when it comes to your health and your energy levels 

  • If your closest option is a fast-food choice, curb hunger with one of your healthy snacks that you’ve brought with you (see below) and then make your way to one of the alternative choices above that will be more satisfying and keep your energy levels up for longer. 

Lunch ideas

These are easy lunch box options that can be prepared the night before.

  • Whole-meal sandwich or pita bread with chicken, ham, tuna or cheese and salad (lettuce, tomato, cucumber, avocado)

  • Soup in a flask with whole-meal bread 

  • Turkey wrap with peppers 

  • Brown rice and mixed bean salad 

  • Lentil salad with feta 

  • Smoked mackerel salad 

  • Couscous salad 

Buying your lunch

  • Go for whole-meal, rye or seeded bread or pitta instead of white bread