Smart Shopping List For Ideas Of Snacks And Meals To Eat On The Run

"Some meals need a bit of preparation, e.g. supper: grilled fish with baked potato, mixed vegetables and a fruit (use the microwave to prepare the potato and the mixed vegetables, while grilling the fish, this meal should not take more than 15 minutes to cook). Cook in bulk and freeze starches such as barley and rice."

• Fresh Fruit - the best snack – no mess, biodegradable wrapper and nutritious!
•  Dried fruit (watch portion sizes for weight control)
• Fruit canned in juice or very light syrup (use occasionally only)
•  Low fat drinking yogurts and smoothies (These can be sipped while you are driving! Try new ultra-healthy Soya milkshakes (Woolworth’s))
• Pure fruit juices or vegetable juices.
•  Small packets of unsalted mixed nuts (Watch portion sizes if concerned about weight). Try cashews, walnuts & almonds.
• Small packets of mixed seeds (Watch portion sizes if concerned about weight). Try pumpkin seeds, linseeds, sesame & sunflower seeds.
•  Healthy bars e.g. Trufruit bar, Noogy Bars, Kellogg’s Special K & All Bran Bar Bokomo Breakfast bar, Woolworth’s Cereal bar, Granola bars, Weigh Less break out bars, Soya bars

Choosing a low fat bar: ideally the fat content should be as low as possible. If it’s a snack (preferably below 5g per bar). If the bar is substituting a meal, then the fat content can go up to 10g per bar.

• Low fat baked muffins, fruit loaves, biscuits, rusks etc… (Bake low GI muffins in bulk & freeze. “Eating for Sustained Energy” by L Delport & G Steenkamp has great ideas)
• Low fat, low GI crackers (provitas, ryevitas, digestive biscuits)
• Low fat popcorn – high in fiber and easy to eat while on the run!
• Low fat, low GI crunchy muesli cereal
• Lite jam, marmite, mustard, fish paste 
• Lean biltong (ostrich or kudu)
• Keep crudités (cut vegetable & fruit pieces) in a container, use fat free cottage cheese; cream cheese, hummus as a delicious dip.
• Canned vegetables such as tomato and onion, sweet corn, peas & green beans (These can be enjoyed either hot or at room temperature)
• Easy to open canned fish such as tuna; salmon; mussels; shrimp; pilchards (Just be sure to have mints or chewing gum close by!)
• Bottled gherkins, pepperdews, relish, mustard and tomato sauce for spicing up sandwiches or salads.
• Canned beans, peas and lentils of all types.
• Textured vegetable protein products (Toppers, etc Just add boiling water!)
• Sliced whole-wheat or rye bread, or rolls (freeze in portion sizes that you require, for example, take your daily portion out of the freezer every evening and store in the fridge, by morning the bread will have defrosted and be ready for toasting or for making those sandwiches)
• Lean thinly sliced cold cuts or Like-it-Lean products
• Ostrich Russians, ham, bacon and Vienna’s
• Ready-to eat low-fat frozen meals
• Frozen fish, and calamari (plain no batter)
• Skinned chicken breasts (pack into portions, pre-shred and freeze)
• Low-fat salad dressings
• Frozen vegetables