Eating healthy is nowhere near as complicated as people make it seem but when we’re on the go all day, it’s hard to stick to a diet. What if you’re at a business lunch? Or out for a birthday dinner? What exactly is safe to eat?

It’s so easy to just give up and get food lazy. We starve all day and survive on coffee as long as we can, then cave and order everything on the menu—just this once. Need a plan to kick off the season?

We’ve got one. Arman Sadeghi’s Titanium Success Method helps to simplify healthy eating on the go. By always using four food categories as your guide, you can walk into just about any restaurant and order food from the menu without sacrificing health or packing on extra pounds.

HOW TO EAT HEALTHY ON THE GO WITHOUT LOSING YOUR MIND

Meet the 4 Food Groups 

All foods can be separated into four categories.

Category 1 foods: You must avoid these if you want to lose weight and maintain a healthy body.

Category 2 foods: Only eat these if  you truly love them and even then, limit the amount.

Category 3 and 4 foods: You’ll find these tough to abuse because they tend to fill you up way before you consume too much of them.

Category 1: Hidden Sugar How to Eat Healthy On the Go

The no-no foods in Category 1 consist of or convert to sugar, while a few contain the worst kinds of fats.

Most people don’t realize that white rice, white pasta, and white bread all turn into pure sugar in your stomach, so these three items and all of their siblings must be cut out completely. A simple way to do this is to replace them with their Category 2 cousins: brown rice, wheat pasta, and whole-wheat bread.

Category 1: Liquid Sugar

Another set of Category 1 foods are liquids that are essentially pure sugar, some which you may mistakenly think are healthy. Soda, fruit juice, and milk are all liquids that turn into sugar as soon as they hit your digestive tract.

Are you wondering why something as “natural” as fruit juice or milk might be bad for you? If you think about it, fruit juice and milk are not natural at all. Our ancestors never consumed milk past the age of two or three, and they certainly never would have taken an orange or an apple, squeezed the juice out of it, and then thrown the rest away. Instead, they enjoyed the entire fruit.

By drinking the juice from fruit, drinking milk, or consuming soda, you are putting pure sugar into your body in a format that takes up very little space, and therefore, leaves you hungry for more.

Category 1: The Wrong Fats

Also in Category 1 are foods that include high levels of the wrong kinds of fats, such as anything fried, butter, and ice cream.

NOTE: Once you have cut out your Category 1 foods, you are left with Category 2 foods that you can enjoy on a limited basis and Category 3 and 4 foods, which are very difficult to abuse.

The Other 3 Categories

Category 2 foods that you can consume on a limited basis and still maintain your weight are: potatoes, cheese, and alcohol. While these three cannot be consumed in large quantities, you can enjoy them in moderation without sacrificing your overall health or weight.

For the most part, protein products such as chicken, beef, fish, and egg whites are hard to abuse. The trick is to always choose the leanest type of these proteins. That means you always pick the lean filet mignon over the fatty rib eye steak.

Of course, there are Category 4 foods such as vegetables and even vegetable juice that you can consume in high volumes without any problems.

How to Eat Healthy On the Go

If you are running errands or take working lunches, the secret is to always order healthy foods, even at fast food restaurants. The key is to make sure that you make the appropriate adjustments to the food on the menu.

Eating Out Tips:

  • If you are at a place where they serve sandwiches, say, you can simply ask for it on wheat bread and scooped out, which will eliminate 80% of the unwanted calories.
  • You could also ask for a lean meat such as turkey, remembering to hold the mayo or other dressings.
  • To add flavour, you can enjoy olive oil and vinegar with salt and pepper.
  • Using this formula, even hamburgers can be healthy as long as they are served on a wheat bun that is scooped out and you are not adding fatty toppings.

The Salad Myth How to Eat Healthy On the Go

Believe it or not, salads are often the unhealthiest things people eat when trying to lose weight or eat healthy on the run. They fail to realize that salad dressing—even the fat-free kind!—is essentially pure sugar.

Remember this: A salad with croutons, cheese, and salad dressing will often pack on the pounds more than a hamburger or sandwich ordered in the right manner. That’s because after eating the Category 1 salad dressing and croutons and the Category 2 cheese on top of your salad, you will crave more food, while a balanced sandwich can keep you satisfied for hours.

Salad Ordering Tips:

  • Ordering your salad with plenty of protein on top, such as tofu, chicken, fish, or steak.
  • Ask them to hold the dressing.
  • Add a little olive oil, vinegar, salt, and pepper on top yourself.

The Secret to Eating Healthy When You're Almost Too Busy to CareArman Sadeghi is an entrepreneur, writer, speaker, and coach dedicated to sharing the tools that allow individuals to attain success while enjoying daily fulfillment. He has spent 22 years crafting his Titanium Success Method, which has helped thousands of people reach peak performance. 

About the author

Brazen Woman

BrazenWoman Editors share the latest and greatest tips, trends, reviews, contests and giveaways.

Get Brazen In Your Inbox

Sign up to receive our daily or weekly newsletter.