Eat Smart, Travel Far

Crushing your dietary goals on the road.

For professionals who find themselves frequently on the move, sticking to dietary preferences and maintaining nutritional standards can seem like a daunting task. The unpredictability of travel schedules, limited food options, and the allure of fast food can derail even the most health-conscious individual. However, with some foresight and strategic planning, it is entirely possible to navigate these challenges and keep your dietary goals on track. Here are practical tips, ideas, and snack recommendations to help traveling professionals manage their dietary needs on the road, ensuring sustained energy levels and optimal performance.

Planning Ahead

The cornerstone of maintaining your diet while traveling is planning. Before you embark on your journey, research your destination to identify restaurants and stores that offer healthy eating options. Many restaurants now have their menus online, allowing you to plan your meals ahead of time. Consider booking accommodations with a kitchenette, or at least a refrigerator and microwave, so you can store and prepare your own food if necessary.

Choosing Nutrient Dense Foods When Dining Out

When dining out, opt for meals that are balanced and nutrient-dense. Start by looking for dishes rich in vegetables, lean proteins, and whole grains. Don't hesitate to ask for customizations to your meal, such as dressing on the side or substituting fried sides with a salad or steamed vegetables. Being mindful of portion sizes can also help you avoid overeating; consider sharing entrees or saving half for later.

Carrying Healthy Snacks

Having healthy snacks on hand is crucial for staving off hunger and avoiding the temptation of less nutritious options. Pack a selection of portable, non-perishable snacks that you can keep in your bag or vehicle. Some excellent choices include:

• Nuts and Seeds: Almonds, walnuts, and pumpkin seeds are nutrient-packed snacks that provide a healthy dose of fats, protein, and fiber.

• Fruit: Fresh fruit like apples and bananas are great, but don't overlook dried fruits (in moderation due to higher sugar content). Just ensure they're without added sugars.

• Whole Grain Crackers or Rice Cakes: Pair these with nut butter or a small portion of cheese for a balanced snack.

• Protein Bars:

Look for bars with minimal added sugars and ingredients you can recognize. Bars with a base of nuts and seeds can be particularly satisfying. Check out LÄRABAR for some delightful options!

Quick Recipe Recommendations

For those times when you can prepare your own food, having a few simple, nutritious recipes up your sleeve can make all the difference. Here are a couple of quick, healthy recipes:

• 1. Avocado & Tomato Toast

  Ingredients:

  • 1 ripe avocado

  • 2 slices of whole-grain bread

  • 1 fresh tomato

  • Salt, pepper, and lemon juice to taste

Instructions:

1. Mash the avocado in a bowl and season with salt, pepper, and a squeeze of lemon juice.

2. Toast the bread slices to your liking.

3. Slice the tomato thinly.

4. Spread the mashed avocado on the toasted bread and top with tomato slices. Enjoy a refreshing and filling meal.

• 2. Fresh Berry and Yogurt Parfait

  Ingredients:

  • A handful of fresh berries (strawberries, blueberries, raspberries)

  • Greek yogurt or any plain yogurt

  • A drizzle of honey or maple syrup (optional)

  • A sprinkle of granola or chopped nuts (optional, if available)

  Instructions:

  1. Wash the berries and slice if necessary.

  2. In a glass or bowl, layer yogurt and berries. Repeat until the container is filled.

  3. Drizzle with a little honey or maple syrup for sweetness.

  4. Top with a sprinkle of granola or chopped nuts for added texture and flavor.

Staying Hydrated

Finally, Don't forget the importance of staying hydrated. Carry a reusable water bottle with you and refill it throughout the day. Dehydration can often masquerade as hunger, leading to unnecessary snacking.

By incorporating these strategies into your travel routine, managing your dietary needs on the road becomes not just feasible but straightforward. With a little preparation and smart choices, you can enjoy your travels without compromising on nutrition, energy, and overall well-being.