Eating healthy while traveling is crucial for athletes who are constantly on the road during the season. Between games and training camps, athletes spend a significant amount of time traveling for their sport and often rely on what’s available at grocery stores, gas stations or fast food restaurants along the way. In this article, we’ll look at tips and tricks to help you make healthier food choices while on the road. From breakfast, lunch and dinner, to snacks and hydration on the go, we’ve got you covered.
Building a healthy breakfast
A common problem we see with fast food breakfasts is that they are high in fat and/or added sugar, while low in protein and micronutrients. The options I suggest you limit include sweet pastries like danishes, donuts or cinnamon rolls and fatty meats like sausage and bacon. Healthier options available at gas stations or most hotels that serve a continental breakfast include: fresh fruit, milk, yogurt, eggs, oatmeal, and whole grain bread.
You can combine many of these items together to make a well-balanced breakfast while traveling. Try to include a source of carbohydrates, healthy fats, lean protein and produce at each meal. For example, a bowl of oatmeal with milk and nuts like sliced almonds or almond butter mixed in, fresh fruit and some hard-boiled eggs. Or whole wheat bread with almond butter and banana, along with a bowl of yogurt and berries. Keep in mind that you may need to pack items like nuts, mixes, or nut butter packets to keep them on hand and add more nutritional value to your meals. If you’re driving to a fast food joint, choose items that include whole grains and lean protein and pair them with a glass of milk and/or a cup of fruit to add more essential vitamins and minerals.
lunch and dinner on the road
As mentioned with breakfast, you should try to incorporate 4 ingredients into each meal – a source of lean protein, healthy fats, carbohydrates (ideally whole grains or starchy vegetables), and produce (vegetables/fruit). You don’t have to completely replace your burger with a salad for it to be considered a healthy option, but you should consider making a few tweaks to increase its nutritional value.
Order a plain hamburger with extra lettuce, onion, tomato and skip the mayo, or order a grilled chicken sandwich for a leaner protein option. Either instead of fries or in addition to fries, add a side of fresh fruit, apple slices, or a side salad, or to save money, plan ahead and pack some fruit with you ahead of time. Often fresh fruit at fast food restaurants can be quite expensive, so you’ll have better luck bringing some apples with you on the road. Instead of soda, go for water or milk. Milk is a simple, easy source of protein when you need to stay energized.
When choosing items on a restaurant menu, especially around training, avoid options described as follows:
– Fried or fried
-Baked or crispy
-Butter or butter sauce
-Fluffy
-Creamy, creamy or gravy
-Au gratin, or scampi
Choose items described using these words, which tend to be lower in fat:
-Steamed, boiled, poached
– Roast, roast, roast
– Tomato/marinara sauce
– Marinated in juice
Snack and hydration
It’s important to pack healthy snacks with you while traveling in case you have limited options on the road. Items that are easily packaged without the need for refrigeration include whole grain bagels or nut butter bread, crackers or crackers, protein bars, tuna or salmon packets, beef or turkey jerky, fig bars, popcorn, trail mix or nuts, dried edamame and fruits. Bring a small cooler to store even more on-the-go snacks like hummus, meat and cheese rolls, fresh veggies, and yogurt or cottage cheese.
Athletes traveling by plane should also be aware of the effect flight has on dehydration levels due to low cabin humidity. When flying, be sure to drink plenty of fluids such as water, milk, or a drink that contains electrolytes. Empty water bottles can be taken through security at airports to be refilled while traveling.
If you know where you are going to eat ahead of time, check the menu and nutrition information in advance by looking at their website. Meet with a registered dietitian today to help you navigate the best options for you while you travel and develop a personalized plan that fits your needs and goals even when you’re on the road.
