7 Strategies for Eating Healthy on the Road

[guestpost]Today I would like to welcome my friend, Jan Tilley, to the blog. Jan is a gifted author and dietician, and her new book 'Eat Well to Be Well' is available now. I'm excited to be giving away a few copies of her book on today's blog, so enjoy the post and be sure to comment below for your chance to win![/guestpost] As a dietitian and professional speaker who is very accustomed to traveling for business, I can tell you that eating healthy while traveling may not be easy, but it is not impossible!

Page1Many of my clients struggle with making healthy choices on the road.  I have a client who entertains customers at dinner several nights a week.  As a part of our counseling, he asked me to go with him to dinner to teach him to make healthy choices at a steakhouse.  What I discovered was that he was making fairly healthy choices but his portions were way out of line.  He started the meal with a large shrimp cocktail, followed by a Caprese salad, a 12-ounce rib eye steak with a loaded baked potato, red wine, and dessert.   None of these were horrible choices, but the overall combined meal exceeded 3000 calories – way more than he needed for the entire day!  For our meal together, I made the following suggestions:  small shrimp cocktail, house salad with dressing on the side, 6 oz. petite filet, steamed vegetables, one glass of red wine, a decaf cappuccino for dessert.  With just a few small changes, he was enjoying a delicious, well-balanced dinner at the same restaurant for less than 700 calories!  To remind him to order wisely, I asked him to repeat to himself as he made his selection from the menu, “the only meal I need to get right is this one, I am only one meal away from success!”

Here are 7 tried and true strategies to help you maneuver the challenges of making healthy food choices on the road:

  1. Drink water. The goal is ½ your body weight in ounces.  If you weigh 150 pounds, you should aim for about 75 ounces of water a day.  This will serve two purposes – it will keep you feeling fuller and it will prevent you from thinking you are hungry when really you are just thirsty!
  2. Stick to your normal eating schedule. If you eat breakfast at 7:00 every day at home, then try to stick with that time on the road.  Traveling is not an excuse to miss meals and snacks.  The goal is to eat about every 3 hours to stay energized for your day.  Be sure to pack or purchase healthy foods (think apples, carrots, nuts, jerky) to prevent hunger and maximize productivity.
  3. Keep it real! Avoid processed and fast foods that are laden with fat, sugar, salt and a list of chemicals your body doesn’t need and doesn’t know how to process!  When faced with making difficult choices on the road, look at the menu to determine which choices are made up of primarily vegetables and lean protein without a lot of high-fat sauces and toppings.
  4. Limit or Avoid Alcohol. Alcoholic beverages can be a huge calorie trap!  A couple of tips to remember; make lower calorie choices such as a low-calorie mixer, beer, or wine and when consuming alcohol, have one drink followed by one very big glass of water before deciding to have another.
  5. Protein is Your Friend! Eating protein stabilizes your blood sugar and keeps you feeling satisfied.  Carbohydrates are digested quickly and leave you feeling hungry again very quickly.  If you will make it a habit to eat lean protein every 3 hours throughout your day, you will be much less likely to overindulge in the evening.
  6. Eat Breakfast. Start your day right with a healthy, protein-rich breakfast.  This will prevent making bad choices midmorning when you are starving!
  7. Free isn’t FREE! Conventions and events are notorious for providing piles of decadent foods for meals and snacks.  It is tempting to load up to keep yourself entertained and awake during meetings, then have some extra to take back to your room for an evening snack.  This spells trouble for your waistline!

For more tools on building a healthy you, check out Jan’s new book, Eat Well to Be Well.  Jan is a powerful thought leader in all things health and wellness.  In the book, she translates the most current science-based information into easy to read tips and tools for making healthy choices in how we eat, sleep, exercise, and manage stress.  Eat Well to Be Well is available on Amazon, at Barnes & Noble, independent bookstores, and on Jan’s website at www.jtawellness.com.  In addition to her knowledge as a medical professional, Jan is quite the foodie.  On her website, you will find thousands of tried and true healthy recipes along with past blogs and health resources.  While visiting the site, be sure to sign up for Jan’s weekly newsletter!

Homework

Get a copy of Jan's book and equip yourself with tools for making healthy choices! I am giving away three copies here on today's blog. If you would like a chance to win one of those copies, leave a comment below sharing your favorite tip for eating healthy while traveling.

Winners will be announced in the comment section, as well as by email, on Friday.