The Power of 8: Rock Your Nutrition While Traveling

Healthy Eating on the Go: Practical Advice for Making Better Nutritional Choices When Traveling or Working Long Hours

Nancy Adler, C.F.T., S.S.N., S.S.C.
Nutrition Editor, Tune Up Magazine

Life can be chaotic, especially for those constantly traveling or working long hours. Maintaining healthy eating habits under such circumstances often feels like a challenge. But with a few practical strategies, it’s possible to stay energized and nourished while avoiding the pitfalls of convenience foods.

Here’s a comprehensive guide to making smarter nutritional choices, even when you’re on the move.

1. Prioritize Protein-Rich Snacks

Protein is essential for staying full and maintaining energy throughout the day. When you’re in a hurry, grab portable snacks, shelf-stable (6-month minimum), and high in protein (over 12 grams). Protein not only helps with satiety but also supports muscle maintenance, which is crucial if you have an active lifestyle.

Some great options include:

• Nuts and seeds like almonds, cashews, and pumpkin seeds.
• Jerky made from beef, turkey, or plant-based alternatives.
• Protein bars that focus on whole ingredients, with minimal added sugars and high in fiber

If refrigeration is available, Greek yogurt is another great option as it’s packed with protein and probiotics. Make sure your snacks are well-balanced with a mix of protein, healthy fats, and some fiber to keep your energy levels stable. More on the benefits of protein-rich snacks can be found on Nancy Adler Nutrition’s website​.

2. Hydrate, Hydrate, Hydrate

Staying hydrated is often overlooked when you’re busy, but it’s crucial for maintaining energy, focus, and even controlling hunger. Dehydration can easily be mistaken for hunger, leading you to snack unnecessarily. Always carry a reusable water bottle and aim to refill it throughout the day.

If plain water feels too boring, you can spice things up by adding lemon, cucumber, or mint. Avoid sugary sodas or energy drinks—they may give you a short-term boost but will leave you feeling drained later on. Opt for herbal teas or lightly flavored waters instead. Nancy Adler often emphasizes the importance of hydration in her nutritional plans​.

3. Master Portion Control

It’s easy to overeat, especially when dining out or grabbing pre-packaged meals. Practicing portion control is vital to avoid that sluggish post-meal crash.

To help:

• Use reusable containers to pack meals ahead of time in the right portions.
• Create individual snack bags to avoid mindless snacking.

Restaurants often serve oversized portions, so consider splitting meals or asking for smaller servings. Nancy Adler Nutrition recommends staying mindful of portion sizes to prevent overeating while on the go​.

4. Focus on Balanced Meals

Strive for balanced meals, even when you’re grabbing something quickly. Look for meals that offer a good mix of protein, healthy fats, and complex carbohydrates. This will prevent blood sugar spikes and the inevitable energy crash that follows.

Some balanced options could include:

• Grilled chicken or fish with vegetables and a whole grain like quinoa.
• A whole-grain wrap with tuna, turkey, avocado, and spinach.

Many airports, cafes, and even fast-food restaurants now offer healthier options, like grilled proteins and salads. Just be cautious with sauces and dressings—they can be sneaky sources of sugar and unhealthy fats​. Be aware sodium may be high as well .

5. Plan Ahead

Preparation is key! When you know you’ll be busy, planning ahead can save you from unhealthy food traps. Before a long trip or busy day, pack non-perishable snacks or prep meals that you can easily grab and take with you. Portable, healthy options include:

• Whole grain crackers
• Nut butter packets
• Dried fruit (in moderation)

Meal prepping is another great way to ensure you’re always armed with nutritious options. Preparing meals in advance and storing them in containers ensures you won’t have to rely on less healthy alternatives​.

6. Smart Choices at Fast Food Restaurants

Fast food doesn’t have to be synonymous with unhealthy. Many fast-food chains offer healthier alternatives if you know what to look for:

• Choose grilled options over fried. Also, ask for baked or broiled foods.
• Opt for salads with vinaigrette instead of creamy dressings.
• Replace fries with a side salad or fruit cup.

More restaurants are now offering nutrient-dense choices, so don’t be afraid to customize your order. You can find more tips for eating out in Nancy Adler’s articles​.

7. Be Mindful of Beverages

Sugary drinks, from sodas to fancy coffee drinks, can quickly derail your efforts to eat healthily. These beverages are loaded with empty calories and sugar that lead to energy crashes. Stick with water, herbal teas, or black coffee for a healthier alternative. Smoothies can be a good option if they’re made with whole ingredients like fruit, leafy greens, and a protein source rather than sugary syrups or juices​.

8. Listen to Your Body

Finally, pay attention to your body’s signals. Are you truly hungry, or are you eating out of boredom or stress? When you eat mindfully, you’re better equipped to make choices that will fuel your body rather than hinder your productivity.

By tuning in to what your body needs, and preparing in advance, you can maintain your energy and well-being, even during the busiest days. For more practical tips and guidance, you can explore Nancy Adler Nutrition for a wealth of resources on staying healthy on the go​.

Visit NancyAdlerNutrition.com to learn more and book your session.
Telephone: 609-653-4900
Email: nancea2@comcast.net