Traveling often puts your fitness goals and healthy eating habits to the test. From fast-food options at the airport to tempting room service, staying on track can feel nearly impossible. But if you’re committed to your fitness journey, tough decisions are required to maintain a clean diet while on the road. Here’s a hard-hitting guide to staying disciplined and making better food choices while traveling.
1. Plan Ahead or Pay the Price
The foundation of maintaining a healthy diet when traveling is preparation. Don’t leave your meals to chance.
-
Pre-trip grocery shopping: If you’re driving, pack healthy snacks like protein bars, mixed nuts, fruits, and veggie sticks. For flying, pack portable, non-perishable options like jerky, protein powder, or whole-grain crackers.
-
Research ahead: Use apps or Google Maps to scout out grocery stores, healthier restaurant chains, or cafes near your destination. Avoid being stuck with only junk food around.
2. Hotel Buffets: Choose Wisely or Avoid Altogether
Hotel buffets are often landmines of high-calorie, low-nutrient choices. Treat them like a battlefield, and approach with a game plan.
-
Protein first: Load your plate with lean proteins like scrambled eggs, turkey bacon, or chicken sausage. This will keep you full and prevent carb cravings.
-
Steer clear of pastries: Those muffins and croissants are packed with empty calories, spiking your blood sugar and leaving you sluggish. Stick to whole grains, fresh fruit, and natural fats.
3. Dominate Restaurant Menus
Eating out is often unavoidable while traveling, but how you order will determine whether you maintain your physique or let it slide. Here’s how to be tough and smart:
-
Skip the breadbasket: Bread and butter are calorie bombs that offer little nutritional value. Instead, start with a salad (light dressing on the side) to fill up on fiber and vitamins.
-
Grilled, baked, or broiled: Always choose grilled or baked protein options instead of fried. Ask the server how dishes are prepared and don’t hesitate to request modifications, such as steamed vegetables instead of fries.
-
Watch for hidden sugars: Beware of sauces, dressings, and marinades that often contain loads of added sugars. Opt for olive oil and vinegar or a simple lemon wedge.
4. Portion Control: Learn to Say No
Portion sizes at restaurants, especially in the U.S., are notoriously oversized. When your plate arrives, determine how much you really need and box up the rest immediately.
-
Eat until satisfied, not stuffed: Focus on mindful eating. Slow down, savor your food, and listen to your body’s cues.
-
Order appetizers as mains: Sometimes a main dish is overkill. Consider ordering two appetizers or a side salad and protein dish to keep portions in check.
5. Alcohol: A Slippery Slope
Drinking on the road is common, but alcohol can sabotage even the best diet. Be strategic and disciplined.
-
Limit your intake: Alcohol is full of empty calories, and its effects can make you more likely to overeat. Stick to one or two drinks, and opt for clear liquors with soda water and lime instead of sugary cocktails.
-
Hydrate: For every alcoholic beverage, drink a glass of water. It’ll keep you hydrated and help you pace yourself.
6. Airport Eating: Choose the Lesser of Evils
Airports are notorious for unhealthy options, but even here, you can find decent alternatives if you know what to look for.
-
Find protein and greens: Look for grilled chicken salads, sandwiches with lean meats, or yogurt with nuts and berries. Avoid fast-food joints with greasy burgers and fries.
-
Avoid “grab-and-go” traps: Prepackaged snacks can seem convenient, but they’re often loaded with sodium, sugar, and unhealthy fats. If you’re hungry, choose fresh fruit, plain nuts, or a piece of whole fruit.
7. Hydration is Key
Staying hydrated while traveling is crucial. Dehydration can often be mistaken for hunger, leading to unnecessary snacking. Always keep a water bottle with you and refill it throughout the day.
- Skip the sugary drinks: Sodas, energy drinks, and fancy coffee beverages are calorie-dense and sugar-loaded. Opt for black coffee, tea, or water.
8. Supplements: Your Secret Weapon
Travel disrupts your usual routine, making it harder to get all your nutrients from food alone. Supplements can be a lifesaver.
-
Protein powder: Bring a shaker bottle and some protein powder to mix a quick shake if you’re struggling to find high-protein meals.
-
Multivitamins: A quality multivitamin ensures you’re not missing out on essential micronutrients during your trip.
No Excuses, Just Results
Maintaining healthy eating habits while traveling is tough, but that’s exactly what makes it worthwhile. Fitness isn’t just about working out—it’s about staying committed to your goals, even when the odds aren’t in your favor. It’s not easy, and it requires sacrifice, but the reward is staying in control of your health and physique no matter where you are. Embrace the challenge, and make no excuses.
