by Emy Breitenwischer, B.S. in Food Science & Nutrition, Concentration in Dietetics
After recent traveling I know first hand how hard it can be to stick to your healthy eating habits and routine while on the go. Some places don’t offer certain foods you like, sometimes you indulge in food & drink more often than normal, and/or there may not be access or time to exercise. While life is all about balance and the occasional splurge can be healthy, indulging too much can lead to bloating, lethargy, skin breakouts, and weight gain. Below I’ve complied a few of my favorite tips for when I’m traveling or on the go.
If you know you have a trip coming up where you are going to be very busy, get your exercise in before you leave. Aim for at least 30 minutes per day a few days before your trip.
Pack Your Essentials.
A few favorites that are always with me for each day that I’m gone are vitamin B-12 packets, Green Superfood Powder, protein powder, probiotics, protein bars (Perfect Bars are my fav), and nuts. Portion out a serving of protein powder, green superfood powder (or bring travel packets like these) and nuts into small baggies for each day you’re gone.
Avoid Cream Based Dishes & Fried Food.
A lot of restaurants will use butter or cream or fry foods to make them taste better, which can add a lot of calories and fat to a dish, and also create GI problems, such as gas, bloating, indigestion, etc. Cream dishes and fried foods will also leave you feeling very heavy and lethargic afterwards. If you know you’re going to indulge, take an activated charcoal pill before or after your meal.
Be Smart with Salads.
Many times people choose a salad for their entree with the intention of a healthy meal, but then load it with cheese, fried toppings and/or high fat creamy dressings. If having a salad, try to incorporate lots of fresh veggies, plant based proteins (chickpeas, black beans, legumes), whole grains (quinoa, brown/wild rice, farro, couscous), seeds (pepitas, sunflower seeds, sesame seeds) or a lean protein as toppings and aim for a vinegar and oil dressing (preferably on the side so you can control how much is being used).
Make Healthy Swaps.
Ask your server to substitute a side salad, brown rice, quinoa, fruit or veggies in place of chips, fries or tots. Request no cheese on a sandwich or mustard instead of mayo. If your sandwich is on a roll, buttermilk bun, or white bread, ask to switch to a whole grain or sourdough bread.
Drink Lots of Water.
Many restaurants use a lot of salt in food preparation, which can leave you feeling bloated and dehydrated. Make sure to drink plenty of water before, during and after meals. Drinking a cup before eating can also help you feel fuller faster.
Want more fun tips or recipes? Check out my blog 🙂