Dining On The Go

Guide To A Healthy Busy Lifestyle

Trade show season is here and let’s face it, a busy lifestyle means that we must be intentional to maintain a healthy nutrition program. But, easier said than done, right? When traveling, it is so much easier to just eat what is easy or in front of you, however, with a little education and planning on how to order in restaurants and a few quick snack ideas, your nutrition goals can stay on track without feeling like you have to stop living the life that you love.

Breakfast Tips-

Breakfast can be one of the most challenging meals of the day. Many restaurants feature high fat meat as protein options, or worse yet, no complete protein at all. Below are a few simple tips to adhere to while traveling that make simple a healthy lifestyle of eating no matter where you are.

Many restaurants have taken note that customers want healthy dining options. Don’t hesitate to ask your server if there is a light or heart healthy menu. Many restaurant chains will even make readily available nutritional information online. Before you sit down to eat, do a little homework and pull up nutritional information on your smartphone and use this information to select the meal that is right for you.
For made to order omelets, request egg whites or egg beaters in lieu of whole eggs. Also, be sure to ask your server if the chef is preparing your eggs in cooking oil, if so, request they are prepared in cooking spray instead. This will significantly reduce the amount of hidden fat and calories within the meal.
If your hotel stay includes a self-serve buffet style breakfast, look for lower fat complete protein options which can often be found in the refrigerator. Hard boiled eggs can then be split, discarding the yolk. This is now a complete protein that is low in fat and a healthier option to the whole scrambled eggs and sausage.
Greek yogurt or low-fat cottage cheese is also a great option that is low in fat and high in complete protein.
Bring with you, Wilderness Athlete Daily Strength Protein powder and mix with low-fat milk, almond milk or water in the event there is not a lean complete protein option for breakfast.
In lieu of pancakes, waffles, hash browns or toast, order a fresh fruit cup when available.
If you are going to enjoy a waffle, pancake, or French toast, keep in mind that maple syrup is loaded with sugar and empty calories, ask your server if they offer a sugar free option. This will save you at minimum 120 calories. And, watch your portion size. If you are going to indulge, keep your portion small.
Order your toast dry and top with jelly or better yet a sugar free jelly if available.
Eating oatmeal is great, but approach your toppings with caution. Adding dried fruit, brown sugar and nuts can transform your oatmeal a high calorie, high fat dish, fast.

Snack Tips-

Having a healthy snack with you always is a great way to avoid blood sugar crashes which can lead to erratic eating habits. If you are hungry, don’t wait to eat. It is important that you stabilize your blood sugar so that you have more control over food urges and the tendency to overeat.

If you stop at a gas station or convenience store, it is best to simply avoid food in the hot case.
Jerky coupled with pretzels or chex snack mix and a few nuts make a perfect snack on the go.
Many stores are now offering greek yogurt, which is great paired with a few nuts and even fresh fruit.
Light string cheese is a great snack that can easily be thrown into your purse, backpack or briefcase for a high protein boost.
For a quick snack, pack a high-quality meal replacement bar like the Wilderness Athlete Pack Out bar or Pack out Bite.
Coffee is can be our best friend, however, some of our coffee drinks can add up to BIG calories. As a frequent traveler and serious coffee drinker, I have learned to travel with a small baggie of sugar free non-dairy creamer and artificial sweetener like Splenda or Stevia. When ordering coffee or that morning latte, order it skinny to reduce the amount of fat consumed and ask for a list of sugar free flavors to reduce the amount of unnecessary calories from sugar. You can even make your latte a partial meal with the addition of a small piece of fruit.

Lunch/Dinner Tips-

Most menus offer at least one dinner option that can be prepared healthfully. When in doubt, always look for the grilled chicken. Below are some additional tips.

Always order foods separately, with sauces on the side. This will offer you more control in regards to how much and what you actually consume. Chicken Fajitas are a good example of foods that you can assemble as desired.
Any toppings or sauces should be avoided or order them on the side which will give you the control over how much you consume.
Salads can be deceivingly high in calories and fat. Make sure that you ask your server if they have a low-fat salad dressing and ask for your dressing on the side. The addition of any nuts, bacon crumbles, croutons, dried fruit and cheeses will add a tremendous amount of calories and fat to your salad, so approach with mindfulness.
When dining at a buffet, take a quick walk by all of your choices prior to getting into line, this will give you a heads up on what your best meal options are and what to avoid.
If you frequent a specific restaurant, order your favorite dish to go, take it home, take apart the meal and weigh the meal to verify how much/what you are really eating.
Select restaurants that are accommodating. In small town America, it can be a challenge to find healthy options, however, even most burger joints feature grilled chicken sandwiches. Just learn to hold the mayo, request for a dry bun and skip out on the French fries.
Try to order lean meat, fresh vegetables and rice or a dry sweet potato when possible. Keep your meal clean and simple.
Pay attention to your portion sizes. Try and match up what you are eating in a restaurant to what you would normally consume at home.
Freebies on the table can add up to a lot of calories; bread, tortilla chips, peanuts, etc. can send your meal calorie and fat content unnecessarily over the top.
The consumption of alcohol or soft drinks can single handedly sabotage your healthy eating or weight loss plan. Instead, try un-sweet iced tea or plain lemon water.
If you must have that glass of wine, beer or cocktail, be calorie conscious when ordering. One glass of red wine will have anywhere between 100-150 calories, a single beer will vary from 90 calories for light beer on up to 700 calories per glass of the home brewed or specialty dark brewed variety, and hard alcohol has roughly 65 calories without mixer or juice.
If you choose to consume an alcoholic beverage, eliminate the complex carbohydrate in your meal and stick with lean meat and vegetables.

I hope these simple tips help you not only maintain but achieve your nutrition related goals, even while on the go!

You got this!!!

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