Healthy Eating on the Road

Healthy Eating on the Road

As the school year comes to an end many of us are looking to get out of town, and with that, it is worth thinking about how we eat when we are on the road. Many daytime activities for children and adults require that food be brought to the event as a “bag lunch.” Or, you will simply be invited to the local pizza parlor for a meal. So, what do you do? Let’s take a look at the best suggestions on just how to handle these common eating situations while you’re around town or on a trip.

Healthy eating can happen anywhere, even on the road.

You just need to have a little idea about what will be available to eat before you become hungry on the go. Here are a few good ideas for your choices:

  • You can eat healthy just about anywhere, you just need to make some good decisions for the day, and stick to them.
  • You can bring some foods with you that are transportable; they can be an add-on to other store bought items.
  • As to what you are eating specifically, two of the most important food choices will be that of fiber foods and plenty of protein, Fiber can aid with digestion, and extra protein keeps you going longer.
  • If you are traveling long distances, keep yourself going with packaged snacks; fruit, granola, yogurt, nuts, cut up veggies and dip, for just a few ideas.
  • Avoid high fat, high salt, and calorie dense foods from fast food restaurants.
  • Keep beverages cool and on hand in a cooler. Drink plenty of just plain water and avoid drinking only carbonated beverages or sports drinks.

How to prepare yourself for healthy eating on the road

While most people think of an endless supply of fast food restaurant foods; they can envision as well, the bloated, tired feeling they have within an hour or so. Most of the eating at these venues is for convenience and many people have come to rely on fast food. With a little more planning and far less expense, we can have delicious meals that keep our energy going all day and our muscles fueled.

Other prepared foods that you may want to try on a trip, is to stop by a local grocery at meal time and put together a salad from a salad bar. You can also pick up natural fruit juices, tomato juice, a fruit and vegetable mixed juice or smoothie, hummus with saltines or pretzels.

Probably, the best idea to keep you energized throughout a day away or in the car, is to eat small meals often. Again, most meals are 300 calories and most snacks are 200 calories. In addition, you can look for simple sandwiches as a grilled panini, a chicken fillet without breading, or turkey sub with provolone and veggies to go, will all work well.

Much of the planning that we make prior to a trip needs to be done in our thinking. Often our “fun” of going on a trip can be involved with thoughts of eating out and/or enjoying our favorite foods. The food itself does not need to be the “fun” part, but rather part of the fun. If we plan well, everything will work out to have great times and have enough food available at the right times, but not too much!

Here are a few apps to consider putting on your phone or as websites:


Rita Larsen Registered Dietitian at Elite Sports Clubs

Written by Rita Larsen, RDN, CD; Guest Contributor

Rita is certified in Positive Psychology, the University of Penn; has a BS in Dietetics from Kansas State University; and an Internship and Masters at the Indiana University Medical Center.

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