Ways to eat well on the go

​Travelling for work?

Going on holiday?

Running your children to and from their football match?

Being away from home is one of the most common nutrition challenges I hear about.

So here are some tips and tricks you can use to eat well on the go.

Below, 20 ways to stick to your plan, no matter where life takes you.

The ideal: You sit at the dining table and calmly, slowly, peacefully enjoy your food.

What really happens: You lose track of time while finishing up one last work email, forget to eat, and then rush out the door to pick your son up from school so you can take him to rugby and then drive your daughter home after swim practice.

Somewhere in between: A half-eaten cereal bar, a Granny Smith apple, and some cashews.

The truth is, life isn’t ideal for anyone. But you still have to eat. And you’re allowed to prioritise healthy eating even if you’re extremely busy.

There are strategies for eating well even when you’re busy.

And, in this blog, I’ll share some great suggestions that’ll help you stick to your plan, no matter where life takes you.
 
AT HOME BEFORE YOU GO
1. Eat a healthy meal

If you're planning to be on the go for several hours then eat something satisfying first so you don't find yourself hungry and reaching for junk in the first couple of hours at least!

• Lean proteins 1-2 palms
• 1-2 cupped hands of carbs
• 1-2 thumbs of fats
• 1-2 fists of vegetables

2. Pack a snack (or several) in a cool bag.

• Canned sardines, salmon, tuna
• Cut fresh fruit
• Grilled chicken
• Quality protein bar (around 20g protein, low sugar)
• Plain Greek yoghurt
• Whey or Pea protein shake (add peanut butter for extra calories)
• Quality meat jerky (low in sodium and sugar)
• Raw vegetables and hummus i.e. carrots
• Celery with nut butter
• Hard boiled eggs
• Plain nuts and seeds

3. Bring salad with you
In a Tupperware container with a tight fitting lid:

• Fill with leafy greens
• Thrown in chopped lean meat or left over protein (tuna, salmon, egg, chicken, quinoa etc)
• Sprinkle with a few nuts/seeds
• Top with a large lemon wedge and when you're ready to eat, squeeze the lemon juice into the salad, mix and enjoy.

 
AT THE PETROL STATION / AIRPORT
Sometimes a convenience shop is your only option. Not to worry. My advice:

Go for veggies like carrot sticks and pre-made salads first.

Beyond that..

4. Aim for better, not perfect.
PROTEIN
Plain Greek yoghurt
Hardboiled eggs
Green beans
Protein powder
String cheese
Protein bars
Bought protein drinks
Beef jerky
Flavoured yoghurt
Hot dogs
Fried chicken

CARBS
Fresh fruit
Fruit salad
Dried fruit, unsweetened
Plain or seeded crackers
Whole grain breads
Pretzels
Granola or cereal bars
Bought smoothies
Crisps
Chocolate bars
Pastries
Sweets
Fizzy drinks and fruit juices
 
FATS
Hummus
Mixed nuts
Nut butters
Peanuts
Seeds
Guacamole
Trail mix
Avocado
Flavoured nuts
Dark chocolate
Crisps
Chocolate bars
Pastries

How to make a decent petrol/convenience store meal:
1-2 proteins + 1-2 carbs + 1-2 fats (Veggies bonus)
 
ON A PLANE OR TRAIN
5. Try and take food with you from home. Here is what will make it through airport security:

• Sandwiches
• Whole or cut fruit and veggies
• Firm cheeses
• Meat
• Nuts etc

Will not make it through airport security:

• Soups
• Sauces
• Yoghurt
• Anything gel like

IN A HOTEL
6. Consider booking a room with a kitchenette.

7. Head to the nearest supermarket and stock up on boxed salad, baby salad and veg, hummus, chicken and fruit.

If you don't have a kitchen:

8. Ask the hotel to empty the mini bar fridge so you can use it for healthy snacks.
9. Make a coffee maker porridge:
Pour dry oats in the paper cup, add hot water, let it sit and stir in some protein powder if you like.

AT RESTAURANTS / CONFERENCES
These meals can be heavy, but there's usually a workaround.

10. Don't aim for perfection, just pick the best choices of what is available.
11. Get creative e.g. ask them to double the grilled chicken in your pasta or sandwich.
12. Ask or use more garnishes such as lettuce, cabbage, tomatoes, orange slices ('free foods') etc

ON LONGER STAYS
 13. Make your plan

• Pre-order shopping from a local supermarket
• Research the nearest supermarket and how/when you can get there
• Look at restaurant menus in advance online and decide what you'll order.

14. Take or get equipment to your destination
Staying in a hotel for a while? Mail yourself a box of cheap gadgets and snacks so you're set for the duration

• Cutting knife
• Chopping board
• Shaker bottle
• Non-perishable items from the list above.

CHECK YOUR HEAD
Have some conversations with yourself about your journey.

15. Decide whether you'll stick to your healthy habits or take a temporary break. Either way is good as long as it's a conscious choice.

16. Aim for 'better' instead of 'perfect'. This helps you avoid the f*ck it mentality.

17. Hunger is not an emergency. It's not the end of the world to be hungry for a couple of hours if you don't like your food options and know you will have access to a better option soon.

18. What are your minimums? E.g. at least 1 serving of greens a day, 2 workouts a week,  1 glass of wine per day etc

19. No matter what happens you can always fall back on the simple stuff: Eat slowly and mindfully until satisfied (80% full).

20. If you know you're going to be eating more calories than you should, compensate a little by doing some simple HIIT workouts 10-20 minutes each day (No equipment required, other than an interval timer which you can on your phone).

Do each exercise as quick as you can for 20-30 seconds, resting 5-15 secs between each.

Do 1-3 rounds of this circuit resting a couple of minutes between rounds.

• Star jumps (half stars - easier)
• Mountain climbers
• Squat jumps (squats - easier)
• Press ups (wall or incline press ups  - easier)
• Mexican waves
• Speed skaters
• Plyometric lunges (alternating lunges - easier)
• Plank (on knees - easier)
• High knee running (High knee marching - easier)
• Lateral skii jumps
• Straight punching
• Sprint
• Squatty dogs
• Uppercut punching

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