MINNEAPOLIS (WCCO) — Eating well while “on the go” can be a challenge. Every day, about one quarter of the U.S. population eats fast food, according to “Fast Food Nation” author Eric Schlosser.

Another startling statistic: this year Americans will spend over $110 billion on fast food. That’s more than they’ll spend on movies, books, magazines, newspapers, videos, and recorded music combined.

Registered dietitian Christina Meyer-Jax says that eating on the go can be easy, especially if you invest in a few staples.

The first thing you need is a really good bag that you can fill up with the good stuff. In the wintertime it stays cold in the car, but there are ways to keep foods cold in the summer. Pack frozen drinks and ice packs to keep foods at safe temperatures.

Also, invest in glass containers.

“You can put healthy soups in there, which will have high fiber and protein,” said Meyer-Jax. “This is great fuel for athletes and for you. Same with oatmeal for early morning games. You can get them ready made or just add hot water from the hockey rink.

Another of Meyer-Jax’s favorite strategies is healthy “lunchables.” Buy a compartmentalized container and fill it with fiber, protein, calcium and vitamin D.

“Things like hard boiled eggs, string cheese, fruit and nuts,” Meyer-Jax said. “That’s what you’re going for with athletes. And for mom, too.”

Make breakfast easy with Greek yogurt, frozen berries and walnuts. The berries will keep the yogurt cool. Also, cut veggies into sticks and put hummus at the bottom of the container to dip in.

In general, Meyer-Jax says pack foods for energy.

“High fiber, good clean snacks and the good source of carbohydrates will be great for young athletes, and moms and dads.”

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