HOW TO EAT HEALTHY WHILE TRAVELING ON THE ROAD: 5 EFFECTIVE TIPS

MAR. 1, 2022

Spoiler Alert: It's not easy

So one of our fellow readers asked if I could blog about how to eat healthy on the road, and I thought, that would be a great idea since that is something I have to think about on a daily basis.

But first, I would like to preface that I have certain fitness goals that affect how I eat. My fitness goals are as follows:

1. Put on muscle (Helps you ride longer with better posture)

2. Gain weight (I inevitably lose weight living on the road so need to counterbalance this)

Staying healthy on the road can be challenging, especially when you’re constantly on the move. Whether you’re traveling for work, exploring new destinations, or living out of your vehicle, finding nutritious options isn’t always easy. In this article, I’ll share practical strategies for maintaining a healthy diet while travelling based on my own experiences as a long-term traveller with specific fitness goals.

Why Healthy Eating Matters on the Road

I see my body as a tool to perform. I don't care about aesthetics such as fitting a certain size, or wanting to be a certain weight. My goals focus on building muscle and maintaining weight to stay strong and agile to be ready for anything. I need to be able to pick up my bike when I drop it, or carry my bags up and down stairs where there are no elevators. My diet is based on this mentality and these goals.

These are my strategies to eating healthy on the road:

1. Start with a Big, Healthy Breakfast

Consistency is key. Breakfast is the only predictable meal I know I will have. Every morning I have oatmeal with honey, coconut flakes, chia seeds and a banana. This helps keep me full for longer versus if I eat just a granola bar. Other great nutritious options include eggs, spinach, bread, Greek yogurt and fresh fruit.

When I say breakfast is the only meal that is predictable, lunch and dinner hours vary day to day and depending if I prepped food the night before. This doesn't typically happen because I don't want to carry or smush it. Later meal times also vary if there are restaurants in the area during the time I want to stop for a meal. Sometimes I need to keep going to beat the sunlight or if I need to refill on gas.

2. Pack Easy-to-Prepare, Non-Perishable Foods

When you’re living on the road, it’s not always convenient to stop for a full meal. That’s why it’s essential to carry foods that are easy to prepare on the road that won’t spoil. Sandwiches are great because you can buy small portions of fresh ingredients that you can finish in one sitting such as : bread, spinach, cheese and deli meat. Smaller portions prevent spoiling and unwanted stomach issues since you probably won't have a cooler. My lunch and dinners consists of savory pastries from bakeries I find along the way, a high protein chocolate milk, fresh fruit or if I'm lucky, ready made hot deli meals in supermarkets that are easy to grab.

3. Only buy and carry healthy snacks.

You can't eat junk food if it's not easily available. My mentality is if I only have healthy snacks like fresh fruit, dried fruit and nuts, I only have that selection to choose from. Fruits like apples, pears, oranges travel well without refrigeration and won't get squished in your pack. By limiting your snack options to healthier choices, you can set yourself up for success.

4.  Order a Salad First When Dining Out

One of the best ways to balance a maybe not so healthy meal is by eating a salad first. This strategy ensures you consume healthy vegetables providing much needed nutrients to keep your body healthy on the road. I use this as a reward system. When I eat this healthy food first, then I can eat the more delicious heavier entree after. This helps a lot. I also use this strategy if I am staying in a place for a few days and have access to a kitchen. I'll buy greens, precooked beets, a ball of mozzarella, drizzle some olive oil and some salt, and that is my easy 5 minute salad. I eat that salad first before I can eat my actual dinner. Note that some people may eat just a salad for dinner, which is why I prefaced this article with the "weight gain" goal. I try to cook as much as I can.

5. Incorporate More Vegetables into Every Meal

Whether you're cooking or eating out, consciously adding more vegetables to your meals is important to staying healthy on the road. Oftentimes I will add more veggies to an entree if I am eating out or make sure to add extra vegetables to a dish I am cooking. I love my carbs, but they don't give me the micro nutrients I need.

Healthy Eating Is Possible, Even on the Road

Eating healthy while travelling takes a bit of planning and discipline, but it’s absolutely achievable. By being mindful of your eating choices, you can maintain your health and energy levels on the road. Thanks for the blog post suggestion, kind sir. If anyone has any topics they'd like me to blog about or questions, please let me know!

Happy travels and healthy eating ya'll!