So what do you do when you're out and about and need a quick meal?
Well sandwich shops can be a good option. Especially if you can choose whole wheat bread and control what toppings go on. You might think about going to a sub shop but beware: those subs can pack as many carbs as 5 slices of bread in just one of their buns (for the 12 inch sub).
Pita shops offer slightly less carbs if you pick their smaller sized pitas. Pita Pit and Extreme Pita are both good for variety of vegetables, low calorie condiments and smaller portions.
Another good option is the grocery store. Pick up a little tray of fruit and a pack mixed nuts or maybe a personal sized vegetable and whole grain salad from the deli with a milk to drink. It will still cost more than packing a meal at home, but at least you'll be filling up on fibre and vitamins rather than fat, salt and too much sugar.
If you are unsure if a place is offering healthy choices, check online for their nutrition information. If you go on Google and type in the name of the restaurant followed by the word nutrition, there is a very good chance you will find this information.
Be informed when making your choices!