5 superfoods you can eat on the go

MANILA, Philippines – Does your daily calendar read like a reality show itinerary?

7am: Yoga
10am: Budget meeting
12nn: Lunch with client
4pm: Prepare for Mom’s surprise birthday
6pm: Catch-up with friends
9pm: Movie date with significant other

Rushing between appointments, getting things done, blasting emails by the hour – there’s just no time to eat healthy, right? Wrong.

Yes, on most days it may seem too much trouble to prepare healthy snacks, shop from the green aisle at the supermarket, or say “no” to that pizza perpetually being offered during brainstorming sessions. But here’s some good news: eating well can also be convenient. Many “superfoods” – those nutrient-packed items that pack a lot of health benefits – are actually available just about anywhere, and easy to work into your eat-and-run lifestyle.

Ready to start eating healthy? Stock up on these items:

Yogurt

Yogurt is perfect for any time of the day: during breakfast, after a workout, or as a sweet treat before you hit the sack. Instead of skipping breakfast because of your busy schedule, why don’t you grab a serving of fruit-flavored yogurt instead? Aside from containing only about 2g of fat, it has about 113mg of calcium (just like milk!), which can help build stronger bones. Some brands of ready-to-eat yogurt contain 1.25 bio live microorganisms, often referred to as “probiotics.” The potential benefits of probiotics are immense: they include helping alleviate diarrhea, constipation, inflammatory bowel disease, ulcers, allergies, and lactose intolerance; it also enhances the immune function and protects against colon cancer. Every spoonful is just good, in more ways than one.

Avocado

The next time you’re in a cafe, why don’t you try ordering an avocado shake? Avocado is not only yummy – it is also protein-rich, and also has good monosaturated fat, folate, potassium, vitamin E, and lutein – all good for reducing blood pressure and improving brain health. However, be wary of this green fruit’s high fat and calorie content. Stick with having only half an avocado in your drinks or salads per day.

Pistachio Nuts

Nuts, in general, are “superfoods” in their own right because they have lots of protein, fiber, and unsaturated fat. Pistachios, however, are also loaded with phytosterols and soluble fiber, which can help lower your bad cholesterol levels. Those looking to keep fit will also love them because they only contain about 100 calories per serving: that’s the lowest calorie count among nuts. Munch away!

Green Juice

Juicing your vegetables (a blender will do) is a great way to eat them on the go. Vegetables are filled with vitamins, minerals, and fiber, which can do wonders for your skin, immunity, and digestive system. Drinking or eating more vegetables can help in weight loss as well. Avoid buying pasteurized or factory-mixed juices, which may not retain the micronutrients of raw or freshly-pressed vegetables. Carrots and celery are popular choices, but you can juice just about any vegetable (like lettuce or beets) and add some fruit juice to make it tastier. 

Sweet Potatoes

Yes – the good old “kamote” is no last finisher when it comes to keeping you fit. Sweet potatoes are actually considered a superfood for diabetics, because daily intake has been shown to have effects in lowering insulin resistance. Sweet potatoes are also packed with other nutrients such as fiber, antioxidants, carbohydrates, vitamins, manganese and potassium. And the best part? You can find them in just about every corner in the city.

Know other convenient “superfoods” that we should add to this list? Tell us in the comments! – Rappler.com