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Traveling is beginning to pick back up. Some people are going on vacation, and some are making their way to a race, and others are traveling for business. Whatever your reason, you've been working hard to eat healthy, and getting proper nutrition on your trip is key to staying on track with your fitness goals and training.
It can be difficult to properly fuel your body while you're on the road, one solution is bringing prepared meals along with you from a meal delivery service. Though this can be a hassle, as you would need to bring a big enough cooler to store those meals, which is why we created these 10 best tips for eating healthy while on the road.
1. Make A Plan to Eat Healthy
Let's face it, one of the most fun parts of traveling is trying new foods or restaurants you don't typically have access to. You're likely going to eat out somewhere, and if you're on a business trip or staying for a shorter period of time you likely won't have the ability to cook for yourself.
In that scenario you may have to eat out for every meal. But that's okay. Pre-planning where you'll eat for each meal helps you avoid settling for whatever fast food is most convenient when hunger strikes. We like apps like AroundMe, which help you pre-plan.
2. Pack Healthy Snacks
Did you know that you can take most solid foods through the TSA? If you're flying and worried about airline food choices, bring your snacks on the plane. Pack snacks from home, like dried fruit, trail mix, or Diet-to-Go pre-made meals. Protein bars are also a great option.
Also, pack enough to snack on throughout your trip: This can help curb cravings by keeping you satiated between meals. Packing meals and snacks may sound intimidating, but stackable food storage containers, or box meal prep containers make it much easier.
3. Don't Drink Extra Calories
This one may be a sacrifice for many of us, but one way to avoid derailing your diet while on the road is to avoid drinking your calories. We tend to let loose a little more while we're traveling, sometimes because we are on vacation and we want to enjoy ourselves, other times because work trips are hectic and we let our good habits slip.
But making the decision before you travel that you'll only drink water on your trip—or at least mostly water—can help you avoid empty calories and give you a little more wiggle room for your meals.
4. Be Sure to Drink Enough Water
Speaking of water, remember to bring a water bottle. You can't bring more than 3.4 ounces of liquid through airport security, but you're always welcome to bring an empty, reusable water bottle. Your body loves water, and not just when you're thirsty. Water helps keep your energy levels up, it’s required for the fat-burning process, and it helps suppress your appetite. So drink up, but make it water. And if you think you'll need an extra hydration boost, try Liquid IV. Want to learn more? Read our full review of Liquid IV.
5. Don't Forget Your Supplements
While you travel it’s likely that you won't get the same level of nutrients that you're used to at home, especially if you're eating out often. Packing vitamins, fiber pills, or other supplements like a greens blend can help you fill in the nutrient gap.
6. Indulge Intentionally
You've probably heard of cheat meals. The same principle applies to eating healthy on the road. We've already discussed that for a variety of reasons your usual discipline might slip when you're on the road, but planning is the key to making sure you stay focused. You're likely to indulge, especially if you're on vacation, so plan it out. Know when and what you're going to treat yourself with and try to stick to that.
7. Eat Meals According to Your Normal Routine
Jet lag, lazy vacations, new time zones, abnormal schedules, and tons of other factors work together to confuse your body while you're traveling. It’s possible that you’ll simply not realize you’re hungry until you feel famished.
However, an important tip for eating healthy on the road is to aim to eat meals and snacks at the times you normally do. Get up and have breakfast instead of skipping it. Stop somewhere for lunch even if you're having a ton of fun. Don't let your body's internal confusion set you up for failure. Stick to your meals by meal prepping and having them readily available.
8. Try to Split Restaurant Meals
One of the easiest ways to cut calories while trying out local cuisine? Let somebody else eat some of the calories. Obviously, this tip only works in certain situations where you're traveling with someone, but it’s always a good idea to split a restaurant meal when you can because restaurants may be giving you a double portion anyway.
9. Be Wary of Eating More When Socializing
When you're enjoying yourself in the company of other people, you tend to consume far more calories than when you dine alone or in your home. There are many reasons for this, but one way you can combat social calories is by being mindful when you're in social situations. Making sure you're eating the snacks you packed can also help you resist the social calories.
10. Locate a Grocery Store
If you're going to be staying somewhere for more than a couple of days, it’s always a good option to try and find accommodations that allow you to cook for yourself. If you can't find accommodations that let you cook, go to the grocery store where you can find healthy food options that you can keep in your room like fruits and vegetables, peanut butter, or boiled eggs. This can make a huge difference not only in your calorie consumption but in the quality of calories you’re consuming.
Pill Organizers | Electrolyte Drinks | Protein Bars | Energy Gels | Hydration Packs | Food Storage Containers | Eating Healthy While Traveling
About the Author
Cory is a certified personal trainer and fitness nutrition coach. After spending six years as an educator and coach, Cory joined the ACTIVE team as a staff writer turning his passion for education toward helping ACTIVE readers live their best, healthiest lives.
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