In today’s world, most people live busy lives and go nonstop place to place. Having a busy schedule is one of the top reasons that I hear from clients of why they have a hard time eating healthy. Well, good news! Being away from home doesn’t mean poor food choices! I would like to share an article from Precision Nutrition called “25 WAYS TO EAT WELL ON THE GO”. Whether you are running errands for a few hours, at work or traveling, these tips will allow you to eat healthy on the go and stick to your plan!
AT HOME BEFORE YOU GO
EAT A HEALTHY MEAL
-If you are going to be on the go for several hours, eat a well balanced meal first. This will help prevent you from getting hungry and grabbing junk food when you are out.
-Include lean proteins (1-2 palms), vegetables (1-2 fists), carbs (1-2 cupped hands) and fats (1-2 thumbs) to create a balanced meal.
-Being prepared with your own food when you are on the go will save you money and calories! Pack snacks and/or meals depending on how long you will be out of the house. This will keep you on track with your fitness goals and nutrition plan. If you’re traveling for more than an hour or two, you may want to pack food in a soft cooler bag with ice packs.
-Ideas for on-the-go food: hard boiled eggs, tuna, nuts/seeds, celery with nut butter, veggies with hummus, fresh cut fruit, quality protein bar, protein powder, grilled chicken slices, plain Greek yogurt, cottage cheese.
-Make these No Bake Energy Bites that you can throw in your bag for an easy snack! For other healthy meals and snacks that are easy to take on the go, check out my Ebook “Healthy, Lean & Strong” that has 30 of my favorite recipes!
ON A ROAD TRIP
BRING A PACKED COOLER OF FOOD
-Pack snacks and meals (like the ones above) so you have healthy food available when it is time to eat.
GAS STATION/AIRPORT SHOP
AIM FOR BETTER, NOT PERFECT
-When the convenience store is your only option, reach for raw veggies, fresh fruit or pre-made salads first.
-Beyond that, try to make a decent balanced meal with the food options that are available. Try to include a protein, carb, fat and veggie! You can find a healthy food list broken down into these macro categories in my Ebook “Healthy, Lean & Strong” to help create your meal!
PLANE OR TRAIN
MAKE THE MOST OF MEAL OFFERINGS
-Order single food options if possible
-Snack packs are great if they are offered, as they usually include nuts, olives, cheese, meats, and/or fruits.
MAKE USE OF YOUR CARRY-ONS
-Pack foods in your carry-on so you know you will have something healthy available. This will also save you from expensive airport prices.
-You will be safe with fresh veggies and fruit, sandwiches, firm cheeses, meat, nuts, ect. Keep in mind of the foods that will not make it through airport security like soups, sauces, yogurt or anything gel-like.
BOOK A ROOM WITH A KITCHENETTE
GO TO THE NEAREST GROCERY STORE
-Stock up on boxed salad, veggies, hummus, fruit, yogurts, meat, and other easy healthy foods that will allow you to stay on track.
USE THE MINI FRIDGE
-If your room does not have a kitchen, use the mini fridge to keep healthy snacks inside.
MAKE COFFEE MAKER OATMEAL
-Another use for the coffee maker… oatmeal! Pour dry oats in the coffee paper cup, run the hot water, let it sit. Boost it up by stirring in protein powder if you want!
DON’T AIM FOR PERFECTION
-Don’t worry about being perfect (it’s hard and stressful with a limited menu); Just pick the menu item that’s best for you.
-For example, ask them to double the grilled chicken in your dish or on a sandwich, order steamed vegetables instead of french fries, ect.
ASK FOR MORE GARNISHES
-Lettuce, cabbage, cherry tomatoes, orange slices, ect.
LOOK FOR BUILD-YOUR-OWN-MEAL RESTAURANTS
-Chipotle, Qdoba, Subway, ect.
MAKE YOUR FAST FOOD MEAL DIET FRIENDLY
-For example, remove the bun from a chicken sandwich and replace it with a salad and fruit.
ON LONGER STAYS
MAKE YOUR PLAN
-Pre-order groceries from a local store.
-Research the nearest grocery stores and how/when you’ll get there.
-Pre-order meals from a local delivery service or meal-prep store.
-Get restaurant menus in advance and decide what you will order.
FOOD & KITCHEN EQUIPMENT
-If are staying at a hotel for awhile, buy or ship yourself cheap kitchen gadgets and snacks so you are set for the entire time.
-Cutting knife, cutting board, plastic utensils, shaker bottle, non-perishable snack items.
CHECK YOUR HEAD
DECIDE WHETHER YOU’LL STICK TO YOUR HEALTHY HABITS OR TAKE A TEMPORARY BREAK
-Either way is good as long as it’s a conscious choice.
AIM FOR “BETTER” INSTEAD OF “PERFECT”
-This helps you avoid the f*ck it mentality.
HUNGER IS NOT AN EMERGENCY
-It is OK to be hungry for a couple hours if you don’t like your food options. Just don’t let it turn into an unhealthy binge later.
WHAT ARE YOUR “MINIMUMS”?
-For example, eat at least two servings of vegetables per day, three workouts per week, etc.
NO MATTER WHAT, YOU CAN ALWAYS FALL BACK ON THE SIMPLE STUFF
-Eat slowly and mindfully until satisfied (80 percent full).