Maintaining a healthy diet while constantly being on the move or traveling can be daunting, especially for busy individuals juggling multiple responsibilities. However, it is possible to keep your nutrition and health goals on track, even when you find yourself frequently away from home. Check out these 5 healthy hacks that have helped me to eat well and continue to nail fitness goals while on-the-go.
Plan Ahead and Pack Smart:
One of the keys to eating healthfully while on the go is to plan and prepare quick and easy meals that are designed for grab and go. I recommend shopping in advance for healthy food items that you enjoy. Here’s a list of my healthier staples:
Packets of plain oatmeal
Small snack packs of almonds
Protein powder single packs
Tuna or chicken packs high in protein
Low fat protein bars
Make Smart Menu Choices:
While traveling, approximately two to three of the meals I eat are from a restaurant. The key is to make conscious menu selections that align with your nutritional goals. Opt for protein-rich items that are lower in fat like grilled chicken, lean meats, or seafood. When selecting your meal, there’s no need to have a boring meal.
Here are a few strategies I follow to stay in lock step with my goals:
Order a meal with extra protein or sides and take the rest to go
Avoid fried and heavily battered foods
Avoid creamy sauces and dressings
Fill your plate with fiber-rich choices like asparagus, beets, and beans
Don’t restrict carbs. Include options like a baked potato, sweet potato, or sourdough bread
Hydration is Key:
Staying hydrated is crucial for maintaining a healthy lifestyle. While on the go, make sure to travel with a refillable water bottle. When visiting areas with higher temperatures, I like to add in Vitamin Water Zero or G2 for extra electrolytes. My overall goal is to get in more than a gallon a day of water.
Snack Smartly:
Snacking can often lead to mindless eating, derailing your weight loss or fitness progress. Be prepared by having a variety of healthy snacks accessible at all times. For me, some of those items are RX protein bars or GoMacro bars, watermelon, a turkey sandwich loaded with tomato and lettuce, or lean ground beef and roasted potatoes. I also opt for dark chocolate or a small portion of nuts mixed with popcorn.
Mindful Eating:
When you’re on the go or traveling, it’s essential to practice mindful eating. Avoid eating while distracted by work or technology, as it can lead to overeating. Take time to sit down and savor your meals by mindfully enjoying every bite.
You can maintain a healthy diet and fitness routine while being busy or on the go. It doesn’t have to be a big challenge. Plan ahead, make smart menu choices, stay hydrated, snack wisely, and practice mindful eating. With these strategies, you can enjoy a balanced, healthy lifestyle while still achieving your weight loss or fitness objectives.