Healthy Eating on the Go: A Guide to Dining Out, Traveling, and More
Sticking to a healthy eating plan can feel tricky when you’re constantly on the move, but it doesn’t have to be. Whether you’re travelling, dining out, or juggling a hectic schedule, maintaining good nutrition is possible with the right strategies. Here’s a guide to help you make smart food choices, no matter where life takes you.
1. Plan Ahead
The key to healthy eating on the go is preparation. Here’s how to stay one step ahead:
- Pack Snacks: Carrying healthy snacks can prevent you from grabbing unhealthy, processed options when hunger strikes. Stock up on things like nuts, dried fruit, whole-grain crackers, or pre-cut veggies.
- Pre-Meal Research: If you’re dining out, take a few minutes to look at the restaurant’s menu online. Many places offer healthy options or customizable meals, so you can choose before you even sit down.
2. Smart Choices When Dining Out
Eating at restaurants doesn’t have to derail your healthy habits. Here are some tips to navigate the menu like a pro:
- Ask for Modifications: Don’t be afraid to ask for your meal to be adjusted. Ask for sauces and dressings on the side, request grilled instead of fried, or swap fries for a side salad.
- Watch Portions: Restaurant portions are often much larger than necessary. Consider splitting an entrée, ordering a half portion, or boxing up half of your meal for later.
- Choose Wisely: Opt for dishes that are baked, grilled, steamed, or roasted. Avoid anything described as “fried,” “creamy,” or “smothered.”
3. Healthy Eating While Traveling
Whether you’re hitting the road or flying, keeping up with a healthy diet doesn’t have to be complicated.
- Pack Your Own Food: If possible, bring your own meals or snacks, especially for road trips or flights. Sandwiches made with whole-grain bread, salads in jars, or wraps are easy options to carry and eat on the go.
- Airport Tips: Many airports now offer healthier dining options. Look for smoothie bars, salad stations, or shops with fresh fruit and nuts. Avoid the temptation of fast food, and instead, focus on items with whole ingredients.
- Hydrate: Traveling can be dehydrating, especially on flights. Carry a refillable water bottle with you to stay hydrated, which can also help curb unnecessary snacking.
4. Mindful Eating in a Hurry
Eating fast doesn’t mean you need to sacrifice quality or mindfulness.
- Slow Down: Even if you’re eating quickly, try to chew your food thoroughly and savour each bite. This can help you feel full sooner and prevent overeating.
- Balance Your Plate: Aim to include a source of lean protein, a healthy fat, and fiber-rich carbs in your meals. This combo keeps you full longer and helps avoid energy crashes later on.
5. Healthy Choices at Fast Food Chains
Let’s face it—sometimes fast food is the only option. Thankfully, many chains now offer healthier alternatives:
- Look for Grilled Options: Many places offer grilled chicken sandwiches or salads as alternatives to fried items.
- Skip the Soda: Opt for water or unsweetened iced tea instead of sugary soft drinks.
- Be Salad-Savvy: Not all salads are created equal. Choose salads with lean protein and avoid those loaded with creamy dressings, croutons, and bacon.
6. Grocery Store Hacks
Sometimes, popping into a grocery store can be a quick and healthy option when you’re on the go. Many stores offer pre-packaged salads, fresh-cut fruits, and protein bars.
- Hit the Produce Section: Pick up fruits and vegetables that are easy to eat, like bananas, apples, or baby carrots.
- Rotisserie Chicken: A simple rotisserie chicken can be a quick source of lean protein. Pair it with a side of steamed veggies or a salad for a balanced meal.
7. Stay Flexible
It’s important to remember that healthy eating isn’t about being perfect. Some days, you might not have the healthiest options available—and that’s okay. The goal is to make the best choices with what you have and get back to your regular eating habits when possible
