With professional commitments that often take them away from home, our good friends Amber and Brandan Fokken spend a good deal of time on the road. They’ve picked up a few tips and tricks along the way about eating restaurant food without blowing your diet and fitness goals.
Take it away, Amber!
Learning to eat clean while traveling can be tricky. I have done it for so many years now, I have found that if you know what to look for and know what options to keep in mind, you can travel and eat out without setting yourself back too much with your fitness goals. I have written a few tips and tricks, along with eating out options to help below:
10 Tips For Eating Clean While Traveling
1. Avoid Sauces and Glazes
Try to stay away from food options with sauces and glazes, or fried food of any kind. Always ask if something can be grilled or baked rather than pan fried or deep-fried. And always ask for light olive oil only to be used in prep.
2. Salad Rules
Almost anywhere you go will have salad options. When ordering a salad, try to always include a lean protein source (chicken, ahi tuna, shrimp, turkey), and omit or get light cheese such as feta. Try to avoid most dried fruit like blueberries or cranberries because they are just additional sugar. Salad dressing options would be salsa, balsamic vinegar, oil and vinegar (more emphasis on vinegar than the olive oil), or fresh squeezed lemon. Always ask for dressings on the side.
3. Survey Your Options
Most places will also modify food sources and cooking options for you. So don’t be scared to ask for the vegetables to be steamed with no butter or oils, and the proteins to be cooked with just light olive oil.
4. Can I Get That On The Side?
Always ask for sauces on the side if you are unsure of what their ingredients.
5. Cut Out The Bread
Burgers and sandwiches can typically be lettuce wrapped to avoid carbs. If the restaurant offers a buffalo or turkey burger, this would be a great protein source as a burger option. Ask for sides such as cottage cheese, salad, fruit, black beans, steamed vegetables, or if available baked sweet potato.
6. No Way, Jose
If you are out at a Mexican restaurant, a taco salad is always a great option with chicken, black beans, grilled peppers and onions, avocado, and salsa as dressing. Try to avoid tortilla chips and the taco salad shell, however.
7. Breakfast Menu
If you go out to breakfast, always ask if the restaurant can do a egg-white omelet or scrambled option. And ask for light or no oil to be used when making your breakfast. Vegetables of any kind are fine. Most places have oatmeal as well; add cinnamon and some fresh fruit and get some egg whites on the side for a balanced breakfast.
8. Holy Oats!
Starbucks also had steel-cut oats that is a great option while traveling. Just make sure you have some form of protein powder with you, so you can either drink the protein or like I do, just mix the protein powder into plain oatmeal to flavor it. Jamba Juice is another place that serves steel-cut oatmeal and fruit.
9. Booze Clues
If you are going to drink alcohol, try to stick to light colored hard alcohol with soda water and lime or lemon. Avoid juice, soda, and sugar. Ask the server to omit the simple syrup in something such as a Mojito to cut calories and sugar. Or go with a glass or two of red wine.
10. Pack Some Healthy Snacks
Try to pack some healthy snacks in case you find yourself in a bind. Some things I like to carry in my Fitmark bag at all times are:
- Individual portion sized packs of almonds
- Protein powder or Costco Premier protein shakes
- Baggies of baby carrots or cucumbers
- Rice cakes
- Quest bars
“Here is a glimpse of things I pack in my Fitmark bag when we travel.”
Thank you, Amber and Brandan. This is a great list to take with you when you travel. Everything you need to know about eating healthy when you’re out and about, traveling afar or on a road trip to visit the family. Everyone needs to refuel and now you can sit back, relax and enjoy your meal, worry-free!
Happy Travels and make every meal a Happy Meal! 🙂
Originally published at ADOFitness: TRAVELING + EATING OUT OPTIONS & TIPS
Sport Your Lifestyle
The Fitmark Team