Eating Healthy While Traveling
For many of us, traveling means putting healthy eating on hold. But with a little strategizing that doesn’t have to be the case. Whether you are on vacation or traveling for business, there are plenty of ways to continue healthful habits. The following tips will help you stay on track while on the road.
ALWAYS Plan Ahead
Don’t take for granted that you’ll find places to dine that offer healthful choices. Pack some options. Bring along travel-friendly, non-perishable, nutrient-dense food like beef jerky, coconut chips, nuts, and packets of protein powder. Bars made from wholesome ingredients like egg whites, nuts, seeds, and dried fruit also offer delicious choices to take on any trip.
Scout Restaurants in Advance
One of the most exciting and fun things about traveling is checking out new restaurants and cuisine. What better way to do this than scout out healthy restaurant options ahead of time. Many places post their menus online so you can check out the food and plan meals in advance.
Drink More Water
Always carry a reusable glass or stainless-steel water bottle and drink about 8 ounces of water every hour to prevent dehydration. This will keep you full and hydrated so you’re less tempted to eat when you’re really just thirsty.
Powdered Greens
One of the challenges of eating on the road is getting your seven to nine daily servings of fruits and vegetables. Carrying powdered greens, which are available at most health food stores or online, ensures that those important nutrients are available. You can also buy freeze-dried fruits and vegetables in small packets or in bulk and mix them with smoothies or oatmeal for breakfast.
Don’t Forget Your Supplements
Along with fruits and vegetables, it's also important to bring the quality multivitamins and any other supplements you would normally take at home. These are your insurance policy, backup in case you miss any important vitamins or minerals while traveling.
Fat Is Your Friend
Start your day right with hunger-taming, quality fats. Many portable options for MCT (medium chain triglycerides) oil or powders travel well.
Just mix ½ to 1 tablespoon of MCT oil or powder in your morning coffee. This also will help fight off sugar cravings throughout the day.
Avoid Alcohol
Business dinners with clients, conference receptions, and fun vacations are all tempting invitations to drink. The problem is all those empty calories, oftentimes lots of sugar, and—with inhibitions lowered—you’re way more likely to stuff yourself with bad food. A study in the American Journal of Clinical Nutrition found that we consume an extra 433 calories from alcohol and food when drinking. Focus on other things, such as socializing or networking instead.
Avoid or Plan for the Buffet
On a cruise or in a hotel, buffets are like landmines for your diet. If possible, it’s best to avoid the buffet and have a sit-down meal instead. Otherwise, fill up on fresh salad and vegetables and look for the protein-packed items. At the continental breakfast bar, your best choice is eggs. At dinner, visit the carving station with roast turkey or pork tenderloin and pair with vegetables or a salad. Make sure to avoid everything creamy, saucy, doughy, and sweet. Those items are loaded with fat, sugar, and extra calories you just don’t need.
Make Cheats Count
Yes, you can have some fun on the road. Just be smart about cheating. Pick one indulgence, like ice cream from that local creamery or those famous ribs from a popular diner. Make a conscious decision to eat it, and truly take pleasure in every bite. This way you will really appreciate that cheat and it will be SO worth it!
