Eating Well on the Road

Whether you're commuting, travelling for work, or on the road for training or competitions, you'll inevitably end up at some point on a motorway service station tasked with the difficult decision...

"What can I grab to eat on the go that is healthy and supports my goals?"

Because travel has become such a huge part of modern life, having a plan, or at least a loose structure, of what food to grab when you're faced with this situation can often be the difference between achieving your goals, and not!

So how do you manage your nutrition when you're on the road travelling?

1. Plan Ahead

Travel happens, it's part of life. Whilst travel can certainly make it more difficult to eat in line with your goals, in reality, the range of food products at most garages and service stations is far better now than it was even just a few years ago.

With that being said, it's always better to be prepared than to be half way between service stations when you get the 'munchies'. So having some easy to eat snacks ready in your bag or in the car so you're always prepared for a mid-motorway snack.

Great Travel Foods and Drink

-Still or Sparkling Water

-Tea and coffee

-Pre-packaged salad pots with pre cooked lean meat (chicken, ham, roast beef slices)

-Small tubs of Greek yogurt or cartons of milk.

-Biltong and beef jerky

-Fruit pots and easily edible fruits (banana, apples, easy peel oranges)

-Carrot/celery/cucumber sticks with hummus pots

-Unsalted nuts and seeds*

-Dark Chocolate*

-Protein Bars

-Packaged wholegrain sandwiches with lean meat and salad (eg chicken salad)

*(be careful to measure out a small portion as although they are nutrient dense foods, they are high in calories and easy to over-consume).

Food/Drink to Avoid:

-Sugary Drinks

-Sweets and Chocolate

-Ready to eat pastries and pasties

-Packaged sandwiches which are heavy in mayonnaise or sauces (eg. coronation chicken, bbq chicken etc)

Whilst we believe that no food is individually good or bad, certain foods can certainly increase the amount you consume and can make you feel tired and sluggish. Sticking to high protein, high fibre snacks as outlined above above can help you feel full and provide a steady energy flow so you can be on top of your game.

2. Save Your Big Meal for Socialising

The majority of business travel will involve a time when everybody will get together and enjoy a social meal and a few drinks. This is where most of your calorie intake for the day will come from. By simply making the other meals of the day (typically breakfast and lunch) lighter, full of vegetables, fruit and lean meat or dairy, you will create a 'calorie bank' in which you will have more room to enjoy this social occasion without over-consuming calories and gaining weight.

3. Choose Lean Meat and Vegetables

In between travelling and meetings, you may be presented with an opportunity to get a proper meal in at a restaurant or maybe a buffet style lunch/dinner at the hotel. It can be easy in these situations to go off plan and eat more than you usually would, especially if you are with clients or colleagues (research has shown that most people overeat when in a social eating situations with others).

Sticking to a lean protein source (chicken, fish, turkey, beef) and a large serving of salad or vegetables will provide plenty of energy to keep you full throughout the day/evening. If you have a sweet tooth (like me) then have a piece of fruit or some yogurt with a little honey after the meal as this should go some way to satisfy your craving for something sweet instead of going straight in for the desserts.

4. Don't Eat if You're Not Hungry

Whilst above we have outlined some great snacks for when you are on the road, it is still important to be aware of why you are eating. Long journeys can be boring, increasing your temptation to snack. Use this time to schedule meetings, get work done or talk to colleagues and prospective clients. Staying busy can be the best tool to avoid boredom eating.

So next time your'e out and about travelling or jumping between business meetings, remember these simple and effective techniques to make sure you still eat well on the road!!