Heart‑healthy eating is possible even on your busiest days. With a little planning and the right tools, you can enjoy nourishing meals on the go without relying on fast food or snacks that may not fit into your eating plan. And being short on time doesn’t mean you’re short on options—you can still make choices that support your heart and keep you feeling your best.
Why It’s Important to Eat Heart-Healthy
Eating heart-healthy is important if you’re living with diabetes or prediabetes because you have a higher risk of heart disease, heart attack, and stroke. Making heart-healthy choices for your eating plan will lower your risk.
Eating Heart-Healthy Meals on the Go
Here are some heart-healthy foods you can add to your shopping list to make meals and snacks you can bring with you.
Non-starchy vegetables:
- Leafy greens:
- Kale
- Spinach
- Collard greens
- Mustard greens
- Romaine lettuce
- Cruciferous vegetables:
- Broccoli
- Cauliflower
- Cabbage
- Radish
- Brussels sprouts
- Root vegetables:
- Beets
- Jicama
- Onions
- Carrots
- Deep color options:
- Purple eggplant
- Spinach
- Tomatoes
- Yellow or red bell peppers
Lean proteins:
- Water-packed tuna or salmon
- Chicken (without skin)
- Turkey (without skin)
- Animal-free protein options:
- Tofu
- Edamame (without salt)
Quality Carbs
- Fresh fruits:
- Citrus (oranges, grapefruit)
- Berries (blueberries, strawberries, and raspberries)
- Apples
- Bananas
- Low- or non-fat Greek yogurt
- Whole grain bread or tortillas
- Whole grain crackers
Nuts:
- Almonds
- Peanuts
- Pecans
- Pistachios
- Hazelnuts
- Walnuts
Taking It On the Go
Take your heart-healthy choices on the go by packing them in a cooler or a travel bag with an ice pack to keep it fresh. Be sure to also pack a napkin and a fork, spoon, or knife so you have everything you need. If you know the next day will be busy, get things ready the night before or early in the morning.
Prepping Heart-Healthy Snacks
Even when your meals are planned, you might still want or need a mid‑morning or afternoon snack. Having snack options that fit your eating plan ready to go makes it easier to reach your health goals. Keep heart‑healthy, shelf-stable choices, like nuts, in your car—or cut-up non-starchy vegetables or Greek yogurt in the office fridge.
Planning ahead means you’ll have something that you like and works with your eating plan to reach for when you get hungry. A little prep during your downtime makes it much more likely you’ll choose heart-healthy snacks.
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