Tips for eating healthy while traveling

The following are a few guidelines and doing with a little bit of prep work; you can easily make healthy choices…..

Fill your suitcase
…..the last thing you want to do when you first arrive is go shopping for healthy snacks. Instead, prepare snack-sized baggies that you can easily throw into your bag. Keep all the small baggies together by storing them in a larger plastic storage bag. Aslo take along a fridge or small esky depending on how long you will be away.

Some great choices include:

  • trail mix with dried fruits and nuts,
  •  individual packets of nuts
  •  dehydrated kale chips,
  • dried coconut slices and your favorite beef jerky. When choosing jerky, make sure to look for brands with no added preservatives, and be creative so you don’t get bored by trying the same ones all the time.
  • Can of sardines,
  • Serving size tins of  Salmon or Tuna can be made into a quick meal in a pinch.
  • Dry Crackers (high fibre Vita-Weet are a good choice they come in lots of flavors
  • Small low fat cheese snacks
  • Small pre-packed low sugar fruit (School pack size)
  • Hard boiled eggs
  • Dried fruit… apricots bananas
  • Fruit that lasts like apples, oranges, kiwi fruit
  • Cereals that are high fibre and low GI foods
  • Long Life milk they now also come in low fat/skim/soy
  • Small tins of baked beans (can be eaten hot or cold)
  • Some high fibre whole –meal wraps (they are easy to pack and healthy and last for ages
  • Avocadoes

Air travel
Make sure to eat a healthy, (small amount of ) protein-packed meal right before leaving to cut down on the temptation of airport fast food, or take a light meal with you. Small frozen gel packs are great for keeping snacks cool for a few hours and usually have no trouble getting through security.

Look for sets that are sold for diaper bags since they tend to be streamlined and don’t take up much space. Choose snacks that are nutrient-dense so you don’t need a large quantity to fill you up.

Veggie sticks and cheese cubes, avocados, and hard-boiled eggs are easy to eat without utensils. Apples and bananas are usually easy to find and make a great snack.

Road trips
….investing in a small cooler will greatly reduce your chances of giving in to the drive-through window. Fill it with fresh fruit, veggie sticks, hard-boiled eggs, chicken-avocado salad and sandwiches.

When making sandwiches, choose sprouted, or whole-grain bread – or wrap it all up in a lettuce leaf for a grain-free option. Look for deli meats that are free of nitrates and preservatives, add some lettuce and sliced avocado as a healthy fat instead of mayonnaise or butter. Make sure you layer any condiments (pickles, mustard, and tomatoes) between the protein slices so the bread, or lettuce wrap, doesn’t get soggy.

Homemade oatmeal healthy cookies or granola bars made with a touch of honey and filled with dried fruits and nuts make a great snack on the go. If you get caught hungry at a petrol station, choose high-protein snacks such as sunflower seeds, nuts, fruit and nut bars or a banana.

Of course you want to indulge on vacation, but indulging at every meal may make it harder to get back into your healthy routine when you get back home. Choose one meal a day, or every two days, as an indulgence, and skip the bread so you’re not tempted to fill up on empty calories before the meal.

Choose grilled, broiled, steamed, roasted, baked or poached for your proteins and ask for vegetables to be steamed so they don’t end up floating in oil or soaked in butter. Try ordering a salad with olive oil, balsamic vinegar and or fresh lemon juice as an appetizer and choose an appetizer for a main course, or choose two appetizers for your dinner. It’s a great way to try different things without going overboard.

Hotel breakfasts tend to offer a lot of high-sugar, bad carbohydrates items such as pancakes and processed cereals. Choose high-protein eggs instead and add veggies to your omelet if you can.

Try finding a hotel with a fridge or request that the mini bar be emptied before you arrive so that you can use it during your stay. Stock it with perishables such as fresh veggie sticks, berries, organic full-fat yogurt, and organic low fat cheese.

Pack your own individual high fibre/low GI breakfasts in plastic bags. Add old-fashioned rolled oats, shredded coconut, dried cherries, slivered almonds and even some whey protein if you must LOL

Pour the mixture into a bowl covered with water or skim milk the night before, store it in the fridge and your breakfast will be waiting for you in the morning.

About John Hart… John has a :

Master’s In Education” (Disability/Rehab)Newcastle UniversityAustralia

“Grad Cert Education”NewcastleUniversity”Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

Accredited First Aid Trainer

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