Nutrition on the go!



There’s no question, we all live incredibly busy lives and trying to figure how to keep up with nutrition can be challenging. Especially, when nutrition and building nutritional habits are apart of your goals or even apart of your daily routine. We often find ourselves facing different obstacles when trying to stay on track. It is important to keep working towards your goals and habits, even when faced with these obstacles. Don’t hesitate when it comes your goals!


Before you Leave the House!

For this blog, I want to provide simple tips and tricks for when you’re traveling or on the go to help keep you on track!

First things first! Before you even leave the house, if you know you are going to be gone for awhile here are two easy ways to stay on track.



  1. Eat before you leave the house: Make sure you have a well balance plate with healthy fats, veggies, carbs, and proteins. This will help to keep satisfied for the time you are gone.

  2. Pack your snacks and meals: This allows you to be in control of you food throughout the day. Having a mini cooler might also be helpful if you need to bring multiple snacks and meals. Foods that are easy to grab, protein bars, fruits, and veggies. Start packing lunches instead of going out.


On the Road!

Eating when on the road can certainly pose a threat when trying to stay healthy. This includes at a rest stop, driving, on a plane, train, or any other form of transportation.

  1. Pack you snacks and meals: Pack a cooler, or carry on bag with your food. If you need to order out, aim for the “snack packs” that comes with fruit, cheese, and crackers. Check with your local airlines to see what foods are acceptable for carry on. Again, this puts you in control!

  2. Aim for better: Look for veggies and fruit options, even yogurts and protein sources. Generally, we know what’s better for us, so use those good judgement skills to make wiser choices. Put your thinking cap on! Always search for whole foods over processed foods!



Arriving at your Destination!

Once you’ve arrived at your destination whether it’s a hotel, restaurant, or conference hall there are still ways to stay on track.

  1. Locate a local grocery store: This way you can still adhere to your plan of action when it comes to nutrition. You are back in control and can pick items that are whole and nutrient dense.

  2. Ask for a room with a mini fridge, microwave, or kitchenette: This allows you to be able to prepare your own foods. Again, be the in driver seat to control your nutrition! You’ll also be able to store all the fresh whole foods you purchased or packed. Also, this way you know exactly what you are eating, as always… fuel your body to perform better!

  3. Select items that would fit best: Whether you are at a buffet or restaurant select items that you think are the better options. This goes hand-in-hand with aiming for better not perfect.

  4. Switch up the how the food is being prepared: See if you can get your protein grilled instead of fried. You can even add more protein, this will help keep you satisfied. Lastly, you can do is turn your sandwich into a salad. Either ask for no (or remove) bun and/or if they can turn it into a salad.

  5. Swap out for more veggies: Ask for two servings of the vegetables or substitute a complex or starchy carb for more veggies.

  6. Build your own plate: Look for places that allow you to put together your own plate. This way you can dictate what foods you eat and manage your portion sizes.

  7. Have meals shipped: This one is a bit more extreme, but is another way to make sure you have healthier foods on hand. You food is awaiting for you at your destination. HelloFresh is a great source!

  8. Look ahead: Check out local restaurants and their menus so you know ahead of time how to order your plate. You can even order appetizers instead of a full meal. It is amazing how full and nutritionally balanced you can eat with just appetizers!


The take home message is that the more prepared you are for your travels or when you are on the go, the better you will become at making healthier choices. Think about planning for the unplanned, if possible. Something that might work for you is having a day during the week where you can prepare a few meals for the upcoming days. I like to call it the daily or weekly ritual. That way when you need leave the house you are prepared to grab and go. Check your calendars, see when you would need meals and snacks prepared. That way you don’t have to worry the day of.


Plan for the future!

Another trick when you are always on the go is purchasing pre cut fruits and veggies. This is a more expensive route but it does take away the time that you are spending in the kitchen. This is helpful when you are on the go. You now have your snacks packed and ready to eat! Use your weekly ritual to have pre made and packed snacks.


Ultimately, how you handle your nutrition is up to you, you have to make a decision as to whether or not you are going to try to follow your plan. You have a goal right? Stay motivated and keep your vision clear!


Keep the mentality of aiming for BETTER, NOT PERFECT will help you mentally and allow you to feel okay about your decisions with no regrets or throwing in the towel.


You can also give yourself some guidelines, for example “I’m going to eat at least one piece of fruit a day”. Now you have something to work towards and can hold yourself accountable. If you are not seeing food items that would fit into your plan, remember to go back to the basics. Your hunger also isn’t an emergency and you can wait a little longer till you get something that you think would fit better. As always, remember to eat slowly and stop eating when you are about 80% full.


Eating healthy can be challenging when traveling and on the go, but it doesn't have to be. If we take a few simple steps to stay prepared it can take the stress away. That little bit of planning will go a long way and your body will thank you.


I will leave it here and say it one more time!


Aim for better, not perfect!

Make sure you check out our recipe blogs for simple, easy, delicious, and nutritious meals!



Alex Brown, MS, Pn1

Director of Wellness

alex@linked-fit.com

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