Our lives these days are go, go, go, which can leave us running on empty.

When we eat outside the home, portions go up and nutrition goes down. But, with planning, it's possible to eat on the go and stay healthy.

At the office: A whopping 75 percent of office workers eat at their desks two or three times a week. If you do, prepare something healthy and satisfying in advance. Bring in nutritious snacks as well, for energy and to stave off hunger. Otherwise, it's too easy to help yourself to whatever is available. Studies have found that secretaries whose candy dishes were close at hand ate more than twice as many chocolates as those whose dishes were six feet away.

Stock up the office fridge with foods like low-fat yogurt or cheese paired with whole-grain crackers; hummus or natural peanut or almond butter; raw vegetables and a dip such as salsa.

Prepare protein-packed foods that promote a feeling of gratification. Make sandwiches or salads with canned tuna or salmon, lean meats or skinless turkey.

In the car: In the rush to get to school, daycare or work, some families end up eating breakfast in the car. Children get less than a quarter of the protein when they're eating in transit that they do from a meal at home. To up the nutrition value, bring fast foods other than the ever-popular candy or chips.

Choose foods that travel well. Peanut butter sandwiches on pita don't require refrigeration. Neither, immediately, do most fruits or vegetables.

Keep fruits and vegetables bite-sized. Studies have shown that kids are 12 percent more likely to eat an apple if it's cut up. Baby carrots and blueberries are ready-to-serve. Other choices are low-fat cheese, rice cakes, baked whole-grain crackers and mini boxes of rolled oats, shredded wheat or puffed corn cereal.

Control portions by using small-sized plastic bags. You'll feel like you're getting more to eat.

Buy takeout selectively. If you have to make a fast-food pit stop, choose grilled over fried foods, chicken over burgers, salad instead of fries or onion rings, and milk and water in place of shakes.

At the movies: The distraction of the film and the munching sounds of others in the theater lead to mindless eating. During one study, people who were given a large tub of popcorn ate 50 percent more than those given a medium-sized bag.

Know what you're going to eat ahead of time. Try a small box of raisins, nuts or trail mix for crunch. A lollipop or small latte, sold at some concessions stands or smuggled in from a nearby coffee shop, will last well beyond the opening credits.

Good to go foods: Energy bars high in fiber, at least four grams, low in fat and sugar, with 5-10 grams of protein. Dry-roasted walnuts, cashews and almonds are loaded with protein and healthy fats, as are peanuts. Dried fruits provide sweetness, fiber and antioxidants. Small, individual servings of low-fat string cheese contain calcium and protein. And, not only does and apple a day keeps the doctor away but they take the edge off of hunger and are easy to store in a desk drawer or to toss into a backpack.