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How to Eat Healthy While Traveling - Part 2

Mar 28, 2020 9:00:00 AM / by Naomi Martoia RN

Staying on track with healthy eating while traveling helps keep your energy up, your weight stable and creates a “no excuse” attitude, so you don’t have to diet when you get home…you just keep up your healthy routine no matter where you are.

In “Part 2” of this series we will continue with more ideas about how to eat healthy on the road without a full kitchen.

Ask the Concierge

  • Ask the hotel staff about local amenities, stores, and healthy restaurants within a short distance of your hotel. You may be delighted by the resources you would never have found through a google search. This is especially helpful when traveling out of the country.
  • Often the best and healthiest options are at the restaurant located within your hotel and it’s easy to buy extra things to keep in the room fridge for later.

Grocery Stores

  • Search for grocery stores nearby and shop in the premade food section especially for salads and precut fruit and vegetables.
  • Many stores allow you to shop online (with “Shopped” or “Click List”) and have food delivered to your hotel if you don’t have access to a car.

Meals in Your Room

  • If you have a fridge and a microwave any of these items can be made in a hotel room without much effort.
  1. Reheated roasted chicken, grilled salmon or canned tuna
  2. Frozen vegetables that can be cooked in their microwave pouches. I love green beans or cauliflower rice; some Kroger’s now have precooked spaghetti squash.
  3. Reheat premade broth or tomato-based soups. Avoid those with a cheese base.
  4. Organic salad mixes with boiled eggs
  5. Hummus makes a great dip or salad dressing if thinned with a little water
  6. Cashew or coconut yogurt
  7. Frozen berries for topping salads, adding in raw nuts for crunch.
  8. Cashew tortilla with refried beans, salsa and guacamole

Breakfast Buffet

  • Ask for vegetables in your omelet or scrambled eggs. Minimize bacon and cheeses.
  • Choose boiled eggs, cottage cheese, sliced tomatoes and salsa.
  • Have 1 or 2 forms of protein and then choose any unsweetened fruits or sliced vegetables available.
  • A bowl of plain oats with walnuts and cinnamon is also a common option. If you have protein powder with you, stir it into your oatmeal have a boiled egg on the side.

Eating Out

  • Read the online menu to see what plant food options they have and what you can assemble with what is offered.

Breakfast:

  • Choose a salad topped with protein, consider a couple eggs.

Lunch:

  • Choose a combination of 2 cooked vegetables, a side salad and a serving of simple protein from beans, fish or poultry.

Dinner:

  • Consider vegetable soups, chili, stir fry over a bed of spinach or marinara sauce over cooked vegetables.
  • A few restaurants now serve zucchini noodles or mashed cauliflower as great low carbohydrate options.

Tags: healthy lifestyle, Healthy Living, Nutrition, obesity health, Weight Loss, Healthy Eating, Healthy Cooking

Naomi Martoia RN

Written by Naomi Martoia RN

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