Mastering Healthy Eating on the Go

Mastering Healthy Eating on the Go may seem impossible at first! Finding the balance between a bustling lifestyle and nourishing our bodies can often feel impossible in a world where we are all moving a mile a minute. Whether you’re a frequent business traveler like me, a busy parent shuttling kids from one activity to another, or simply someone always on the move, maintaining a healthy diet can sometimes take a backseat.

In this post, I am here to share the action items that have helped me maintain a healthy lifestyle. Just know that it is possible to consume nutritious, satisfying meals even when you’re on the go!

As a Registered Dietitian (RD) and Registered Yoga Teacher, prioritizing health amidst a busy lifestyle is a must. Juggling a work schedule that keeps me on the road for two-thirds of the year, coupled with an insatiable wanderlust for personal travel, underscores the importance of maintaining a healthy routine.

Mastering Healthy Eating on the Go - Astonished Abroad

From clever meal-prepping strategies to discovering hidden gems on restaurant menus, I’ve got you covered. Prepare to bid farewell to those unhealthy options, and embrace a lifestyle that prioritizes your well-being without sacrificing convenience. Join us on this adventure and let’s transform how you think about eating while on the move.

An Important Note

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The information provided on this blog and in this post is for general informational purposes only. It is not intended as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or dietary plan.

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Preparing Quick and Easy Hotel Room Meals

One of the most popular posts in our Healthy Travel category to date has been My Favorite Quick and Easy Hotel Room Meals. This is a great place to start if you are looking to prepare some of your meals in your hotel room. Keep in mind, that this post features items that can be prepared without a full kitchen.

Here are my 5 biggest tips for preparing meals in a hotel room or with a limited kitchen:

Pack Essentials: Bring along a small set of basic kitchen tools like travel cutlery and a microwave-safe container. For more details, see the post linked above.
Choose Simple Recipes: Opt for recipes that require minimal equipment and ingredients. Dishes like salads, wraps, and yes, using the clothing iron can make for excellent options.
Utilize That Mini Fridge: Store perishables like yogurt, cheese, and fresh produce in the mini-fridge. Some of the best meals don’t even need cooking.
Experiment with Single-Serve Flavoring: Single-use spice packets can add flavor and variety to your meals without taking up much space. One of my favorites is to-go olive oil packets!
Stock Up on Healthy Snacks: Keep a supply of nuts, seeds, dried fruits, and whole-grain crackers for quick and healthy snacks.

10 Smart Strategies for Healthy Eating on the Go

Plan Ahead: Research restaurants or grocery stores near your accommodation that offer healthy options. If you know me, you know I love a good farmers market. Think outside of the box when researching! Don’t settle for grocery stores if you can find fresh and local produce at a market or roadside stand.
Pack Snacks: Carry portable, nutritious snacks like nuts, dried fruits, or protein bars to avoid impulse junk food purchases. I find this especially important on long travel days. When I worked as a field rep logging hundreds of miles on the road per day, if I wasn’t deliberate with my snacks and planning ahead, poor food choices could quickly happen. The same goes for busy moms and business travelers. If I have a 9-hour travel day with a layover, you better believe I’m carrying a snack with me!
Stay Hydrated: Carry a reusable water bottle and drink water regularly to stay hydrated. I find this just as important as my healthy snacks, especially during long flights, layovers, or long drives.
Choose Wisely at Restaurants: Opt for dishes with lean meats or fish, whole grains, and plenty of vegetables. Although an indulgent treat is always welcome, try to limit fried or heavily processed foods.
Balance Your Plate: Aim for a balanced meal with a combination of lean protein, whole grains, and a variety of colorful fruits and vegetables. I typically start all of my meals out with a salad which helps me get my veggies in first. Plus, since portion sizes at restaurants tend to be on the larger side, having a salad first may mean you have leftovers for the following day.
Mind Your Portions: As mentioned above, be mindful of portion sizes, especially in places where servings tend to be large. Another thing I love to do when eating out with friends or loved ones is share an entree.
Limit Sugary Beverages: Opt for water or unsweetened beverages like herbal tea instead of sugary drinks. Not only are they unhealthy, they will fill you up faster and may cause you to overconsume calories.
Explore Local Cuisine: Experiment with local dishes made with fresh, local ingredients. This is one of my favorite things to do while traveling! If you are adventurous when it comes to trying new foods, do yourself a favor and research the local favorites to enjoy on your trip! Check out our post about enjoying the cuisine of Iceland here!
Practice Moderation: Treat yourself to indulgent foods but in moderation. By mixing in a few fast meals that can be prepared in your hotel room with eating out, you can typically find a great balance.
Listen to Your Body: Pay attention to hunger and fullness cues. Don’t overeat just because the food is available. This is especially important to remember when you are staying somewhere with free breakfast or traveling for work. When you have a stipend for meals, it can be easy to eat more than if you were paying for it yourself.

How to Maintain Your Fitness Routine While Traveling

Finally, while eating healthy on the go is super important, we feel the same about maintaining our fitness routines while traveling. Embarking on a journey doesn’t mean hitting pause on your fitness routine. In fact, it’s the perfect opportunity to tie exercise into your travels.

Whether you’re a seasoned athlete or someone just beginning their fitness journey, there are great ways to keep active while on the go. From adaptable workouts that require little or no equipment to uncovering walking paths in a new city, we have just the post for you. Head over and check out the ways we stay active while traveling!