Whether eating at the airport, packing a cooler for a road trip or dining away from home, it can be challenging to find convenient food options that keep you energized and satisfied. Although you’re not likely to find a perfect plate of grass-fed steak, baked sweet potato fries, GMO-free ketchup and a side of organic steamed kale, you can still make better choices that are healthy and delicious. Eating more nutritious foods will help improve your energy, reduce stress and set you up for a restful night’s sleep — all challenges for a person living on-the-go. By following these simple changes in food selections, you can boost fat burning and improve your health.
6 Healthy Travel Tips
1. Stay Hydrated
Stick with water as your main beverage. Not only does water support your body, it also prevents you from drinking processed beverages high in refined sugars, artificial sweeteners and other toxic ingredients. Sparkling water and unsweetened teas are also healthy options. Add lemon wedges, sliced cucumber, fresh mint or flavored stevia for variety.
2. Plan Ahead
Use a computer or phone app to find a grocery store near your destination for a healthier meal or to stock up on supplies. Look at restaurant menus ahead of time to find foods you enjoy. Have fun creating your own meal from the healthier selections. Try combining sides or appetizers to build an appealing plate, such as two poached eggs with a side of bacon and a side of fresh fruit.
3. Protein First
Excellent for increasing metabolism and decreasing appetite, set up for success by eating protein first. Next, enjoy plenty of nutrient-dense non-starchy vegetables with a small amount of heathy fat. Lastly, enjoy non-starchy veggies, grains, beans, legumes, and fruits at the end of your meal. Eating foods in this order helps stabilize blood sugar, increase satiation and prevent overeating. For example, you’re much less likely to gorge on a giant potato after you’ve finished a grilled steak with asparagus and butter.
4. Include Veggies
Add vegetables to your meal to increase nutrients with fiber, vitamins, minerals, phytochemicals, and antioxidants. The more veggies (spinach, broccoli, asparagus) on your plate, the less room you’ll have for insulin-spiking refined carbs (bread, white rice, pasta or chips). Boost nutrients with greens instead of grains by choosing salads, lettuce wraps or seaweed rolls. If you can’t resist bread, select sourdough or “sprouted” varieties and make it a half sandwich.
5. Learn to “Lemonize”
Add fresh squeezed lemon to water, tea, salads, chicken, fish, and vegetables for extra flavor. Lemons pack in health benefits by supporting weight loss, improving digestion, balancing pH, aiding detoxification, and providing a decent amount of vitamin C and potassium.
6. Eat Slowly
When you improve how you eat, you’ll naturally improve what you eat. Start by being mindful of your first three bites. Next, practice putting your utensils down in between bites. It’s this combination of awareness and small changes that produce effective results that will help you achieve your health goals with ease.
Airport breakfast: cheese omelet with spinach, mushrooms, tomato; side of fruit
Road trip cooler: beef/bison jerky, bell pepper slices, walnuts and a banana.
Grocery grab: rotisserie chicken with cherry tomatoes, guacamole, and an apple.
Drive-thru: lettuce-wrapped double burger with tomato, pickles, and onions.
Would you like to lose weight, reduce inflammation, improve sleep, increase energy and feel better on a daily basis? Contact Certified Nutritionist and Kitchen Coach, Cate Ritter, to improve your health now!