Maintaining a healthy eating routine can be a challenge, especially when we’re on the move for vacations, business trips, or road trips. While it’s easy to let go of healthy habits during these busy times, it’s essential to stay mindful of what we eat, even when we’re far from home. The belief that healthy eating is impossible while traveling simply isn’t true. Here are some practical tips to help you stick to healthier eating habits while on the road.

Pack Your Own Snacks

One of the easiest ways to ensure you have healthy options while traveling is to prepare your own snacks. If you’re driving, having a cooler or an insulated bag in your car can make all the difference. A large thermal box with ice packs is an effective solution to store drinks, pre-made salads, yogurt, and other healthy items. With a little preparation, you have a mobile fridge that allows you to control what you eat while saving money on expensive roadside snacks.

Here are a few snacks to consider bringing:

• Fresh fruits: While they can spoil quickly once cut, they stay fresh enough to be enjoyed on the road.
• String cheese or Babybel: These are great savory options that provide essential nutrients like calcium and protein.
• Whole grain bread with peanut butter: A quick and healthy breakfast, especially when paired with fruits or veggies.
• Hydrating drinks: Stick to water as much as possible, but adding fruit slices or using low-calorie water enhancers can make it more enjoyable. Sparkling water is another refreshing option, and don’t forget your tea to stay hydrated throughout the day.

Choosing Wisely at Service Stations and Supermarkets

When stopping at service stations or supermarkets, take a moment to scan for healthier meal options. Opt for a combo meal that includes a protein-filled sandwich with salad and a side like cheese and grapes or hummus and carrots. Choosing water as your drink will further balance your meal. Avoid the temptation of chips, sugary drinks, and chocolate bars, as they tend to provide empty calories without much nutritional value.

Some restaurants commonly found at service stations, such as Pret a Manger, offer balanced choices that make it easier to stick to healthier options.

If you’re in an area without many healthy food outlets, consider stopping at a fast-food drive-thru. Instead of a traditional burger, fries, and soda, look for a sandwich or a burger with a side of fruit and water.

Understanding the Traffic Light Labelling System

When shopping for snacks in convenience stores, keep an eye out for products with the “traffic light” label. This system, introduced in the UK, color-codes food packaging to help you make better choices. Green means the food is low in fat, sugar, and salt, while red signals higher levels of these ingredients. While this system is helpful, it’s important to also check the nutritional table on the back of the packaging for a more detailed overview, including fiber content. Some foods with low levels of sugar and fat, like white bread rolls, may still be high in calories and lack essential nutrients.

Non-Perishable Snacks for the Road

If you don’t have access to a fridge, there are plenty of non-perishable snacks that can keep you satisfied and nourished. Here are some great options:

• Nuts: A small handful of almonds or pistachios provides a balanced mix of protein, fiber, and healthy fats. These nuts are also packed with omega-3 fatty acids, which support heart health. Keep portion sizes in mind, as nuts are calorie-dense. You can pre-portion them into small bags for convenience.
• Granola Bars: Look for bars with minimal added sugar. These are convenient and often provide a good mix of nutrients.
• Dark Chocolate: Dark chocolate is lower in sugar and calories compared to milk chocolate. It also contains antioxidants, making it a healthier alternative to sugary snacks.

These snacks can offer a quick energy boost while providing more nutritional value than sugary drinks or sports beverages, which tend to be high in added sugars.

Conclusion

Eating healthily on the go might seem difficult, but with some thoughtful planning, it’s entirely achievable. By preparing your own snacks, making informed choices at service stations, and utilizing helpful labeling systems, you can maintain your health and well-being even while traveling. Advance preparation is key to making better food choices, and small adjustments can help you stay on track, whether you’re on a road trip or on business travel.