Source: Harvard Health Publications, Harvard Health Letter, Originally published: January 2016

We know how difficult it can be to eat healthy when you are on the go. The daily grind can drag down even the best-laid plans for attending to your health. And have you ever noticed how nutrition takes a back seat when you are hungry and unprepared?

Here are a few tips with help from the experts at Harvard Medical School to create healthier meals on the go:

Ingredients list: If you have to eat convenience foods, start with the ingredients list. The fewer ingredients, the better and make sure real foods are on the list. Watch out for added sugar, it will be one of the last ingredients on the list. 

Nutrition Labels:  Check nutrition fact labels, it is recommended to choose serving sizes that provide 600 or fewer calories; 5 or more grams of fiber; 500 or fewer milligrams of sodium; zero grams of trans fat; 5 or fewer grams of saturated fat; and zero grams of sugar. 

Dry foods: Look for whole-grain cereals, shredded wheat or rolled oats

Frozen and canned: Vegetables, without added salt, canned tuna or salmon; some frozen fish or shrimp and some frozen entrees that use organic ingredients

Make your own fast food: Batch cooking, make meals in a large quantity that you can freeze in small portions. Vegetarian or turkey chili, lentil or bean soup with plenty of vegetables all work well. Try making a marinara sauce to freeze, then thaw and add some turkey meatballs or whole-wheat pasta.

Keep a list of grab and go foods: Be prepared with your list of nutritious and healthy go-to foods to replenish each week. Ideas include low-fat, no added sugar yogurt, whole fruit, hummus, nuts, whole-wheat crackers, chopped vegetables. Prep these items in grab and go portions to keep on hand when you are out.