Eating on the road

We know that traveling, especially in the summer, while training can wreak havoc with your eating schedule.  Our best advice is to act like a boy scout, BE PREPARED.

What are the healthiest choices at a restaurant?
•    Select grilled/broiled foods
•    Avoid fried foods – or at least remove the skin from chicken
•    Ask for double veggies on sandwiches
•    Order low fat milk or 100% juice
•    Have a salad or baked potato instead of fries
•    Avoid high fat dressings and sauces
•    Ask for veggies on your pizza, go easy on the cheese or choose chicken over pepperoni and sausage

Packable Nutrition Snack ideas (high energy, lean protein)
•    Trail mix (nuts, cereal, dried fruit, choc chips)
•    Wheat bread sandwiches or subs with PBJ or meat/cheese
•    Dry cereal & drinkable yogurt
•    String cheese or cheese cubes & fresh fruit
•    Nuts or Sunflower seeds & granola bar
•    Leftover cheese pizza or English muffin pizza
•    Beans and rice (in Tupperware)
•    Bagel with sliced cheese
•    Yogurt-covered raisins or pretzels
•    Sports bars

Remember small changes can make a big difference:
•    Egg McMuffin® = 12 grams of fat
•    Sausage Egg McMuffin® = 27 grams of fat

Tips
•    Packing snacks is also a good habit for busy days at home.  Keeping non-perishable foods in your car so you can curtail any “crashes” that might occur when you’re out and about.
•    Most fast food restaurants have their nutrition information on the web. You can calculate how your favorite meal stacks up nutritionally. You can also request a copy of nutritional information from restaurants and store them in your travel bag to guide to refer to later.
•    Plan ahead. Prepare a travel pack with snacks and beverages that support your performance eating plan.  It also saves you money.

Submitted by Jillian Wanik