When you’re traveling for work, or vacation, there’s so many difficult things to deal with if you’re trying to eat healthy and lose weight. It’s especially hard when you’re doing it for work because your meals are typically paid for by your company or client; all of a sudden almost anything you want to eat is an option. Often work trips or vacations include more alcohol than you would normally drink on your dime.
While it’s hard, it’s sure not impossible. There’s several things to remember when you’re away from home, and you’re roving from restaurant to restaurant.
Know how your food is prepared – Remember that you’re in control of what your put into your body. When you’re at an eating establishment that you’re unfamiliar with, ask questions. How is the meat prepared? What kind of oil do you use? Is it grilled? You have every right as a consumer to know what you’re eating.
Stay away from fried foods – I’ve found that almost every place I’ve ever eaten on the road usually has fried food. Even when you’re in places like this, there are generally healthier options. Look for grilled foods, look for “lighter fare” portions. So many places are now offering healthier options, sometimes you just have to dig deeper and look.
Ask for calorie/nutrition information – A lot of restaurant chains are starting to publish their calorie information in their menus. Pay attention to this. Sometimes things I’ve thought are healthier, have more calories and fat that a burger and fries! Ask how many calories are in the food that you’re ordering, sometimes it’s just not something printed in the menu, but most places have this information available.
Stick to what you know – If you see places you know, and you’re familiar with healthy options they have, stick to those places! Do what works for you. When you frequent places that you know from home, you’ll be a step ahead, and using this approach can save you time and stress dealing with restaurant staff.
Breakfast – Breakfast is one of my favorite meals. I used to love getting a big plate of eggs, hash browns, toast, and meat. It’s an awful way to start the day, tons of fat and sodium. Try sticking to yogurt, a whole grain cereal, or just some eggs. A lot of the places I’ve stayed in have free continental breakfasts that offer a lot of great options, like yogurt, fruit, and oatmeal.
Lunch – Lunch is one of those meals when you’re traveling that you may be eating with other co-workers, clients, or if you’re on vacation, looking to indulge. One of the things I’ve done when I’ve traveled is found local grocery stores, and bought fresh salad by the pound, a bunch of spinach, some chicken breast, a little egg and balsamic vinegar, it’s a delicious lunch, and you can take it back to where you’re working, or eat it at the store. I love Whole Foods’ readily available foods.
Dinner – Dinner can be perceived as one of the meals that if you’re not paying for it, you should splurge. I say, challenge yourself to spend less, pretend like it’s your money. I try to eat a smaller portion of steak or chicken, maybe a potato and a small salad with the dressing on the side. They KEY with restaurant salads is to make sure to ask of the dressing on the side, and then use as little as possible. One of the things I like about balsamic dressing is that it’s low in fat and calories. Use a ton of it!
Subway sandwiches is a great place to go because they focus on low calorie sandwiches, and they are EVERYWHERE. They’re in just about every major city across the US. They also publish and make readily available all of their calorie and nutrition information. They also have gluten free options available and are very conscious about cross contamination, although they say they can’t guarantee 100% gluten free dining.
Airports can be brutal. Sometimes you have VERY limited choices. That’s why I always carry some good snacks with me. I have almonds, cashews, beef jerky, and other snacks that I can dig into if there are only fast food places available. If you don’t plan ahead, and you’re forced to eat fast food, be sure to stay away from “King” or “Super sizes”, order grilled white meats instead of red meats or fried items. A lot of fast food places now even ofter salads and things like yogurt. Just be aware of the portions and calorie counts of what you’re eating, and make good decisions despite the fact that you might not be eating at your first choice of restaurant.
Just remember, that YOU are ultimately in control of what happens. Everyone slips once in a while, everyone indulges, just make sure that you’re not making that the norm. Don’t let being away from home create an excuse to sabotage the work that you’ve done. When you do decide to stray from your course, remember to get at it strong the next day, and don’t let your faulty step become a habit.