Whether you’re travelling for holidays, or you’re a regular road warrior for work, it can be tough to eat well on the road. When your mates or coworkers are choosing takeaways and fast food, you may be tempted to join them. Too many indulgences while travelling can really take a toll on your appearance and performance, but improving your diet can fight a lot of those effects. Here’s why and how to make better choices instead.
1.Come prepared with your own healthy food choices, and snack every few hours. A lot of nutritious snacks are easily portable, such as nuts, beef jerky and fruit. If you keep your blood sugar up, you’ll be less likely to choose greasy or sugary foods in desperation.
2.Look for healthy options at corner shops. Even though crisps and biscuits are tasty and easy, the sugar and fat will make you feel more tired and run-down. Many convenience stores sell healthier foods such as yoghurt, fresh or dried fruit and precut vegetables like carrot sticks.
3.Drink lots of water. It’s easy to become dehydrated when you’re on the road, especially if you rely on coffee and energy drinks to stay alert. Drinking more water will improve your health in many ways, including reducing cravings for unhealthy food, helping to prevent jet lag after air travel and making your skin look better.
4.Don’t abandon your effort to eat healthy just because you have to go to a fast food restaurant. Let’s face it: Sometimes you don’t have a lot of control over where you eat when you’re travelling with other people. If you find yourself in a fast food restaurant, you can still choose the healthier items on the menu. Here are some of the best choices at common restaurants:
- McDonald’s: hamburger (250 kcal, 8g fat); grilled chicken salad (133 kcal, 4g fat)
- Burger King: chicken strips (410 kcal, 19g fat); BLT chicken wrap (380 kcal, 17g fat)
- KFC: regular size popcorn chicken (285 kcal, 16g fat); original recipe salad (345 kcal, 10g fat without dressing)
- Nando’s: super-grain salad (338 kcal, 19g fat); char-grilled veg (98 kcal, 5g fat)
- Taco Bell: fresco beef soft taco (180 kcal, 8g fat); fresco southwest chicken crunchy taco (120 kcal, 4g fat)
5.When eating in restaurants, be aware that sauces are often very high in fat and sodium. Many also contain hidden sugar. Use them sparingly or not at all.
Eating on the road can be a challenge. Allow yourself one treat a day, and try to stick to a healthy diet at the other meals. With a little bit of planning and attention, you can stay on track with your nutrition goals.