Eating Healthy On-the-Go


Life is crazy for most people these days, and introducing a new lifestyle can make it more hectic. Most people will start to freak out when they are on-the-go or traveling because they have no idea how to keep their healthy eating in check while away from home. The good news is – it's easy once you understand the basics.

Here are my tips for eating healthy on-the-go:

  1. Always opt for the grilled, broiled, or baked protein and veggies. Look for wild fish such as salmon, wild game such as bison, or grass-fed beef.

  2. Remember this equation: protein + produce + healthy fat = fast fat loss. You may think this sounds boring, but your digestion and waistline won’t. Remember, it’s the conversation and person you are dining with that’s the highlight of the meal, not the food.

  3. If you want to add a carbohydrate, then add a high-quality carb such as one of these low-glycemic favorites: 1⁄2 of sweet potato or red potato, or 1/2 cup brown rice, buckwheat, millet, quinoa, amaranth, or brown rice noodles.

However, what if you’re going out for a burger with friends, or your spouse is craving Italian food? I married garfield for pity sakes so I know how this goes. Let’s talk about some choices you can make at some of the most popular types of restaurants:

Burger Joint

So you are going out to a burger joint with a few other couples. Well, my friend, enjoy the burger with all the toppings, but ditch that bun. Another option is a grilled portabella mushroom. They are meaty like a steak and very satisfying!

If you’re worried about what your friends will say, don’t be. If anybody makes a comment, just smile it off. You’ll feel great while everyone else is feeling crappy later.

Italian Fare

Going out to enjoy some Italian? Here are some guidelines to dine by:

1. Skip the fried.

2. Skip the cheese.

3. Say no to the bread basket.

4. Skip the big bowl of pasta.

Yes, I know – these are tasty options; however, these options will make you feel bloated and gross, put more junk in the trunk, weigh you down, and aren’t worth the digestive aftermath. Instead, opt for the stuff that will make you feel energized such as mussels, shrimp, fish, or chicken with roasted veggies.

Japanese

Japanese cuisine offers many options for those who are eating clean. Here are my suggestions:

• Opt for the brown rice with your sushi rolls and skip that tempura.

• Enjoy some miso soup.

• Go for a green or seaweed salad, or some edamame.

• Chicken, fish, or lean beef stir-fry are winners.

Pizzeria

If you want to treat yourself to a slice of pizza then go for it, but balance it with a salad and make sure you flush your body with a detox drink! I do not want you swearing at yourself the next day.

Also, stay away from big pizza chains such as Pizza Hut and Dominos. They use GMO ingredients and add unhealthy fats and sugar into their dough. Instead, opt for a local “mom and pop” shop.

Dessert

If you have a dying need to order dessert, opt for a fruit-based option, like sorbet or an apple crisp. Always order one for the table and just take 2-3 bites.

Alcohol

Alcohol can be a slippery slope. It lowers inhibitions and may cause you to eat more or choose foods that may not serve your body. Remember, all alcohol is toxic, and the liver has to work overtime to metabolize it. If the liver is too busy metabolizing alcohol, it won't be able to burn fat!

If you’re going to enjoy some alcohol, your best option is red wine. Opt for one glass, but no more than two. Follow each glass up with eight ounces of water.

On-The-Road Snacking

For those who frequently travel, playing the healthy snack guessing game can be a hassle. Here are some of my go-to snacks for when I hit the road which you can find at most gas stations.

  • A piece of fruit– banana, grapefruit, apple, 1⁄2 cup grapes

  • Plain Greek yogurt

  • Healthy protein bars (bought or homemade)

  • Simple protein balls

  • Coconut water

  • Kombucha

  • Hummus and veggie sticks

  • Handful of seeds or nuts

  • A hardboiled egg and some veggie sticks

  • Green juice from a juice bar

  • A smoothie from a smoothie bar

  • Edamame

  • A few slices of nitrate-free deli meats (I love Applegate Farms)

I hope this helps answer a few of your questions and eases you mind as you go out to eat with your loved ones!

Recent Posts

See All

How I Maintain Healthy Eating While on the Road

One of the hardest things I have had to figure out is how to eat healthy while also enjoying myself on out of town trips. Over the years I have found items that are healthy, easy to pack and easy to p

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
  • Facebook
  • Instagram
  • Pinterest
  • YouTube

Creatively Branded by RockyBush.com

Doctor of Physical Therapy

Integrative Nutrition Health Coach  |  Fitness Coach

Tel: (314) 749-9330