Tips On Eating Healthy On The Road
Eating healthy while travelling often don't go
well together. Here are some tips to help you while on your way:
1) Pack your own food. Anyone who lives
in their car (salespeople, soccer moms and dads,
etc.) needs to try to maintain a healthy lifestyle
while away from home. If you work out of your
car, buy a small cooler or at least a lunchbox
with a Cold-Pak to hold your food.
2) Plan Ahead. Plane and train warriors
need more planning. Be prepared before takeoff.
Start the day with a great breakfast. This means
protein (eggs, yogurt, milk, cottage cheese,
low-fat cheese, a breakfast patty, a protein
shake) and whole grains (oatmeal, whole-wheat
toast, Kashi cereal), along with healthy fat.
3) Pack healthy snacks. For the right
combination of high-quality protein, fat and
carbs, pack an energy bar (containing 10-20
grams of protein, 10-30 grams of carbohydrates,
and 2-6 grams of fat with no more than 3 grams
of saturated fat), or mix together nuts (unsalted)
and dried fruit, like raisins, dried cherries
or apples. Be sure to eat no more than one palmful
of this mixture at a sitting.
4) Know your fast-food eateries. Believe
it or not, many fast-food eateries now offer
healthier menu items. Try grilled fish, chicken
salad or a grilled chicken sandwich for lunch
or dinner. Be sure you know which selections
5) Watch out for the coffee shops.
Coffee on the run is fine, but steer clear of
the pastries. Still want something without consuming
a tons of calories? Go for a biscotti instead
of a muffin, cookie or scone. It's the least
likely to get you into trouble.
6) Stay out of that mini-bar! You know
what I mean. You're pooped and that candy in
the mini-bar is calling to you. Don't accept
the mini-bar key when you check in. That way
you can avoid this temptation.
7) Avoid late-night eating. And if
you can't, opt for lighter fare, especially
when eating after 8 p.m. I realize that it's
hard to manage your eating when you can't completely
control your schedule. But try to have something
to eat at least every three to four hours to
quell your appetite and spread the calories
throughout the day. Consuming calories late
at night the easiest way to gain weight.
8) Watch your alcohol intake. People
who attend social or business dinners while
away tend to drink more during dinner. Hold
it to one glass of wine, and try to avoid hard
liquor. Carefree consumption of alcohol can
make it harder to make the right dining choices.
9) Eat out wisely. Eat no more than one piece of whole-grain
(avoid white) bread at your lunchtime meal, and try to eliminate
bread for dinner. Also, substitute more vegetables for your pasta
or rice when ordering your entree. Order salad with dressing to
the side, and twizzle your fork into the dressing and onto the
greens to get optimal taste with minimal calories. Fill up on
water, soup and salad before having your entrée. Share a dessert
with at least one other person.
10) Get in your physical activity.
Scope out the health-club situation wherever
you're going. Try to patronize hotels with a
decent facility. If they don't have one, ask
if they can offer you a free pass to a local
facility. Be sure to pack your sneakers and
simple workout clothes. While traveling it's
important to get in at least 15-30 minutes of
cardio to keep yourself mentally and physically
fresh and strong.