Vegan Nutrition with Dina Aronson, M.S. R.D.

Dina Aronson, MS, RD is a vegan dietitian whose specialties include chronic disease prevention, vegetarian/vegan nutrition, and lifestyle management. She is the founder and director of VeganRD.com, a nutrition consulting company. Active in many vegetarian nutrition organizations, Dina was the recipient of the American Dietetic Association's Recognized Young Dietitian of the Year Award in 2002.

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Do you have suggestions for nutritious eating on the go? Something I can grab and eat on the run? - Stephanie

Dear Stephanie,

I sure do! Here are some healthy foods you can keep in your home and grab as you leave:

Granola or fruit/nut bars, homemade or store-bought bars like Cliff or Luna
Fresh fruit (bananas, apples, pears, and other hand-held fruits are easiest)
Sandwich slapped together quickly using whole grain bread or a tortilla, nut butter, and dried fruits
Store-bought or homemade trail mix
Soy nuts
Almonds, walnuts, cashews, etc.
Dried fruit
Instant (just-add-hot-water) bean soup (if you’re not driving, this is a very satisfying snack; look for the ones in the tub-shaped single serving cardboard container)
Instant oatmeal (look for the ones in the container that doubles as a bowl; add walnuts for some omega-3’s)
Fruited soy yogurt (throw in granola for some fiber)
Dry cereal (keep some in clear plastic containers or baggies)

Time savers: When you have a few minutes, slice some carrots, celery, cucumbers, bell peppers, etc. and place them in tote-able food containers or plastic baggies. Buy the single-serving tubs of hummus, or portion it out into small containers. Get into the habit of slicing up an apple or pear every night after dinner or before bed, and leaving it in a clear container at eye level in the fridge – it will always be ready to go. Fill celery stalks or a hallowed apple with almond butter; roll up your favorite ingredients into a tortilla; assemble your favorite salads; and keep them on-the-ready.

If you are already out, here are some ideas (you’ll be surprised how easy it is to find vegan things in ordinary stores!):

AIRPORTS, CONVENIENCE STORES, ETC.: Bananas, washed fruit, bagel with peanut butter, granola bars (even some traditional packaged ones are vegan), trail mix, nuts, seeds, dried fruit, cereal, tortilla chips, salsa, soy milk.

TRADITIONAL SUPERMARKETS: Bananas (other fruit, if you have access to a sink to wash it), trail mix, prepackaged baby carrots and hummus, prepared platters of bite sized veggies, whole grain cereal, salad bar, nuts, seeds, dried fruits, vegan energy bars, bagel chips, bean dip, date-coconut rolls.

HEALTH FOOD STORES: If you’re lucky enough to have a health food store nearby, take advantage of their freshly baked breads and whole grain vegan muffins. Other healthy convenient foods include soy yogurt, soy/rice beverages, smoothies, packaged organic granola/energy/fruit-nut bars, vegan sandwiches, deli items and salads, ready-made soups, salad bar items, fresh fruit and vegetables.

Another tip: Keep napkins and clean plastic reusable plates, cups, forks, spoons, and knives in the car, and/or in your backpack. That way you can feast on things from the market like hummus, salads, and the like when you’re on the go. You can find space-saving types in camping stores.

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

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