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20 Ways to Eat Well On the Go…

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With the hustle and bustle of the holiday season upon us, we often find ourselves constantly on the go. From Christmas concerts, to malls, to holiday parties and visits to Grandma’s, it can be a challenge to keep up on proper nutrition. Here are 20 ways to help you eat well while on the go:

At Home Before You Go:

  1. Eat a healthy meal: Eat something filling and satisfying before you head out.
  2. Pack a few snacks: Having a healthy snack in your car or bag will deter you from stopping for junk food.
  3. Protein bars: these are a great option for complete meal replacements.

On The Road:

  1. Bring a cooler full of healthy food to have available for when it’s time to eat.
  2. Aim for better, not perfect: Sometimes a convenience store or gas station is your only option…choose 1-2 proteins (EX: hard boiled eggs, greek yogurt, string cheese, beef jerky), 1-2 carbohydrates (EX: fresh fruits, dried (unsweetened) fruits, whole grain breads and bagels), 1-2 fats (EX: nut butters, hummus, mixed nuts) and lots of veggies!!
  3. On a plane: Make the most of the meal offerings and your carry-ons. Things that will make it through security: sandwiches, fruit, veggies, cheeses, meat, nuts. Things that will not make it through security: soups, sauces, yogurt and other liquid/gel type foods.
  4. In a hotel: Book a room with a kitchenette, find the nearest grocery store and stock the room with healthy options.

At Restaurants:

  1. Don’t aim for perfection; just pick the menu item that’s best for you.
  2. Choose grilled selections over fried selections.
  3. Ask for more garnishes: lettuce, cabbage, cherry tomatoes, orange slices, etc.
  4. Look for build-your-own-meal restaurants.
  5. Turn a fast food meal into a healthy meal: grilled chicken sandwich (ditch the bun)+side salad+fruit salad.

On Longer Stays:

  1. Make a plan: pre-order groceries from a local store, pre-order meals from a local delivery service, get restaurant menus in advance.
  2. Ship food and equipment to your destination: if you plan on staying in a hotel for awhile, mail yourself a box of cheap gadgets, supplies and snacks: cutting knife, cutting board, shaker bottle, non-perishable items and snacks.


**Have some conversations with yourself:

  1. Decide whether you’ll stick to your healthy habits or take a temporary break.
  2. Aim for “better” instead of “perfect.”
  3. Hunger is not an emergency: It’s OK to be hungry for a couple of hours if you don’t like your food options.
  4. Establish a set of “minimums” for yourself: EX: I will do at least 2 workouts a week, I will eat at least 1 serving of greens a day, etc.
  5. Keep it simple: eat slowly and mindfully
  6. 80% full rule: eat for satisfaction, not to be stuffed

Use these tips to stay the course the best you can during this holiday season…happy holidays!