Travel for many people means eating out and often treating yourself to things that would not normally be part of your diet. Make sure you keep the big picture in mind (what do you really want) and have the decision made about what foods are a big “no-no” for you, and what foods you’re willing to “slide” on. You’ll save yourself the stressful mental banter when opportunities arise, and lessen your chances of experiencing any post-consumption frustration the next day. So before you go anywhere, let's PLAN your snacks, PLAN your hotel stay, and PLAN your restaurant choices.
1. SNACKS: ALWAYS Pack at Least SOME of Your Own Food. When you get too hungry, motivation and determination tend to disappear. Our goals and plans go out the window when we get too hungry and we inhale anything and everything in sight! Believe me you are not alone.
Solution: Pack some of your own snacks ensuring that you never get to this point! An hour of prep the night before you leave can save you a huge amount of time and irritation, whether you’re packing a quick snack or a day’s menu.
Here is a list of some great travel snacks that I regularly rely on while traveling with my family. A few days before we leave, the kids and I start making travel snacks! If you can, grab a cooler and you'll have even more options.
Non-Perishable options:
- Jerky- buy a good quality jerky or make your own!
- Nuts- almonds. macadamias, pecans, etc. or make a mix!
- Fruit
- Canned meat with a peel top lid (tuna, salmon, chicken)
- Fruit and nut bars - LARABARS are great or here is a recipe and you can make your own!
- Nut butter packets for smearing onto fruit or vegetables!
- Eat Well friendly or paleo muffins or cookies (no sugar or flour) like these.
- Roasted chickpeas
- Coconut chips
- Dark chocolate for dessert
Travel-friendly Perishable Options:
- Vegetables like carrots and broccoli dipped in almond butter or guacamole
- Hard boiled eggs (pre peeled!)
- Pre-cooked roasted sweet potatoes
- Meats like shrimp, chicken or beef pre-cut into strips
- Single serving packs of guacamole
- Pre-made salad
Along with your coffee mug and water bottle, don't forget any accessories you may need to enjoy your snacks: ziplock bags, napkins, fork, spoons, etc.
2. HOTELS
Search for hotels that offer a mini-fridge or a kitchenette in the room. Even if your room does not have a fridge when you arrive, request one! I have done this several times and have never been refused. Bonus: it's likely going to be free! Not only will you be able to house health-promoting foods in your room for easy access, but you’ll also save big money by bringing your own breakfast, lunch and/or snack foods which can add up quickly on vacations. You can also refreeze ice packs to keep your cooler cool while you are out and about during the day.
Do some research on what the hotel breakfast has to offer (especially if it’s free!) This will not only save you some money, but most hotel breakfasts have hard boiled eggs, fruit, and other suitable options. Just steer clear of all those desserts disguised as breakfast :)
3. RESTAURANTS
Let's get real, going out for food is fun! Whether traveling for vacation or work, experiencing new, local cuisine can be the highlight of any trip. Luckily, you can enjoy the food at a majority of the restaurants you’ll visit by following a few guidelines and doing your research beforehand.
- Look up the places you’ll pass on the way, glance through the menus, and decide where you’ll eat before you have to make an instant decision on an empty stomach. If picking your own restaurants, you can search directly in Google, Yelp, or Trip Advisor for keywords like “grass-fed” or “gluten-free” along with “restaurant” and the name of city you’re visiting.
- When you arrive at a restaurant, tell the waiter you are gluten-free (dairy-free, or whatever you are trying to avoid) and would appreciate their help in making substitutions. Most of the time, they’ll make immediate recommendations and let the chef know your sensitivity.
- When ordering salads, simply ask to sub the dressing for a side of olive oil (if you didn’t bring your own!) Ask them to hold any croutons or cheeses if you’re choosing to avoid gluten and processed dairy. Any restaurant with a buffet style salad bar or custom salad options are always easy to work with. Think Chopped leaf, Freshii, or Burrito Libre.
- You can order any burger dish by simply asking them to hold the bun or replace the bun with lettuce leaves, and leave any sauce on the side. If you’d like to avoid the items fried in vegetable oils, sub out the fries for other sides they offer like grilled vegetables.
- You can order any entrée dish that includes meats like steak, fish, or chicken, and ask for “double the veggies” as your side if it comes with other sides that are breaded or topped with cheese. Many restaurants have delicious salads that you can sub in for that side of fries.
- If you’re trying to avoid vegetable oils, ask if there is an option to have your meat or vegetables cooked in butter instead of the typical canola oil.
- Eat out high end if you can, but don't stress if you can't. Generally speaking, high end restaurants use higher quality ingredients that are fresh, local, and better for you. This will just make following the tips above so much easier!
Lastly, don't forget to enjoy your trip! While all these tips can help you eat well while away, there is no point in stressing yourself out over a little imperfection. Keep the whole picture in mind. What matters is consistency, not perfection.