It’s summer travel season. In the past week, every one of my clients has asked how to stick with what they’ve learned in their health coaching program while visiting places near and far. And I’m headed up to Lake Placid today for my half marathon on Sunday – on-the-road nutrition is very top of mind!
Here’s what I do when I travel…and what you can try as you embark on your own summer adventures:
- Carry snacks. Always, ALWAYS have food with you! (This is my #1 rule even when I’m not traveling.) On the plane. In the car. On the train. Walking around town. To and from meetings. When you have snacks with you, you’re in control of your body and can head off less-than-optimal choices with a little energy boost. Whole fruit, dry-roasted nuts, energy bars with minimal ingredients (like my favorite, Larabars)…all good options and easy to carry. Best to eat something with a combination of carbs and a little protein if you want to feel satisfied.
- Be flexible. If you’re on vacation, leave room for indulgence and have FUN with your food! Gelato and pasta “when in Rome” not only won’t kill you but are absolute necessities in my opinion. Whether you’re traveling for business or pleasure, get creative with your food choices. You may not find exactly what you want at your hotel or in the middle-of-nowhere town in which you have meetings; but with an open mind and some strategic requests, you can create decent approximations of what you might eat at home…which brings me to #3.
- Make smart restaurant choices. Grilled and baked options for fish or meat are lower in calories than fried. So are vegetarian/vegan options (most of the time…just watch out for loads of cheese and oil). Ask for salad dressing on the side and use about half of what they give you. Request that they cook your entrée a bit “dry,” ie with slightly less oil. Oh yeah, and load up on veggies – you’ll feel fuller faster because of the fiber and water content. (If you have no other choice, check this list of less-scary fast food options.)
- Get it while you can. Make your meal choices based on what you know your body needs, and take advantage of favorite healthy choices when they’re available. For example, if you know you need animal protein to feel energetic, order some scrambled eggs or egg whites at the hotel in the morning. That way, you’re covered if you can’t find a good option later in the day.
- Don’t skip breakfast. Seriously. Even if you’re not “a breakfast person.” An unsatisfying breakfast can throw off your whole day from a blood sugar perspective and set you up for trouble when you go to that oh-my-god-that-bread-looks-amazing restaurant later. You pretty much have control over what you put in your body first thing (even if you have a breakfast meeting…who cares if you don’t eat much…you’re there to chat anyway, right?). As a back up, stash packets of organic instant oatmeal and a bag of dry-roasted nuts in your suitcase. Add hot water from the coffee maker in your hotel room to make the oatmeal. Throw a palm-full of nuts and a little fresh fruit (which most hotels have) on top, and you’re set.
- Drink lots of water. Stay hydrated, especially if you’re in a warm climate or walking around a lot. Being dehydrated can trigger all kinds of cravings, particularly for carbs and sweets.
Have other tips and tricks for feeling great and staying on track while on the road? Share them in the comments!
