Healthy eating when you’re always on the go or traveling can become tricky. You might skip meals, it might be difficult to find out where to buy nutritious foods, and it might be difficult to determine how to maintain a balanced meal while eating out. This guide explains how to maintain a nutritious diet while you’re on the go.
1. Why eat healthy?
To eat healthy, you need to get various nutrients from the five food groups, dairy, protein-rich foods, grains, fruits, and vegetables. Each food group offers a core nutritional benefit, so by combining these basic groups you get a variety of nutrients that support good health. Examples of foods from each group:
- Dairy: milk, cheese, yogurt, lactose-free milk, fortified soy milk
- Protein-rich foods: seafood, meat, poultry, eggs, peas, beans, nuts, seeds
- Grains: wheat, rice, oats, cornmeal, barley
- Fruits: fresh, canned, frozen, or dried fruits and 100% fruit juice
- Vegetables (no starch): canned, frozen, or dried vegetables (raw or cooked) and 100% vegetable juice.
2. Eating healthy when you’re on the go
Are your mornings always a mad rush without breakfast or even a thought about lunch? If yes, and you’re not able to change your busy schedule, you can consider preplanning nourishment for your body despite the rush. Preplanning your meals will help you be more organized and intent on having nutritious foods in the morning.
Prepare your breakfast and morning snack the night before. Pack a lunch bag with your meals and a reusable water bottle to stay hydrated. You can prepare premeasured smoothie ingredients to make a quick smoothie drink before you head out. Protein or energy bars can be a quick bite on the way out the door or on the road until you can sit down and have a meal.
3. Healthy eating out
Dining out has its benefits, the food can be very enjoyable, it’s a great way to socialize, and it’s an opportunity to explore new food cultures and tastes. To maintain a healthy eating habit when you’re ordering in or dining out is key to supporting your general lifestyle.
Many restaurants have online menus available to review, you can decide ahead of time which dishes you like. Keep the basic principles of eating healthy from the five food groups in mind when deciding on your meal combos. Choose mini deserts or share deserts with others; healthy eating doesn’t mean depriving yourself of pleasurable foods, however, consider limiting the amount you eat.
4. Healthy eating at social gatherings
Family and social gatherings, bring people together to enjoy food and each others’ company. Even with traditional dishes and soul food, healthy eating is possible.
Don’t save up calories, eat throughout the day instead of trying to ‘save space’ for later by avoiding food before the event. This way, you won’t go to the event hungrier than usual, and you’re less likely to eat past fullness and satisfaction. Taste a little of the foods you like without overloading your plate. Small portions and mindful eating is important to avoid stomach discomfort that comes with eating large amounts.
Enjoy the conversations, the gathering is as much about the people as it’s about the food. Sit away from the food and focus on engaging with others, sharing stories, and enjoying their company.
5. Healthy foods while traveling
Some people find it difficult to eat healthy foods while traveling. It doesn’t help that food options at airports and other travel hubs tend to be fast-food services. Whether you’re catching a flight or preparing for a road trip, having a plan will save you the stress and struggle of searching for nutritious snacks along the way.
Snacking is convenient during travel, it’s an opportunity to avoid getting very hungry and then overeating at your next meal. It’s not practical to travel with lots of fresh foods, so focus on eating healthy non-perishable snacks.
You can pack raisins, dried cranberries, dried mango, or any other dried fruit for a quick bite during your trip, these count towards your daily fruit intake. Nuts and seeds are another convenient and easy-to-pack snack for healthy eating on the go. You can store an energy bar in your handbag, carry-on luggage, travel essentials bag, or any other convenient slot that’s easy to access when you feel hungry.
Healthy eating when you’re on the go can be challenging, but with adequate planning, it’s possible. Apply the basics of healthy eating to maximize the nutrition you get from your meals and snacks. Whether you’re rushing out in the morning, dining out, attending a family gathering, or traveling, these guides will help you because you know how to maintain a nutritious diet.
Tell us, in the comments about your healthy eating tips while travelling!
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