Making Healthy Food Choices on the Go
There is no doubt that making healthier food choices is a great way to amplify the results of hard training sessions in the gym. Like many people, I have a chaotic schedule that usually involves every day looking different and sometimes getting called away unexpectedly. This makes nutrition a difficult aspect for me, but over time I have found some tactics that help make it easier. This might look different for each person based on their work schedule and what they enjoy or don’t enjoy to eat, but over time just taking mental notes of what worked and what didn’t will go a long way. It’s also important to remember that if something doesn’t work for you one day, that it doesn’t mean the whole day is ruined or that your diet is over. Don’t let one mishap spiral everything out of control. Instead of looking at it as a failure, simply see it as a learning opportunity.
1. Plan ahead: Take a few minutes to plan your meals and snacks in advance. Consider your schedule and pack healthy options accordingly. If you think you might get called away or stuck at work for mandatory overtime, maybe pack a cooler with an extra meal or know where and how to access a healthy meal.
2. Pack portable snacks: Opt for convenient, non-perishable snacks that are easy to carry, such as fresh fruit, cut vegetables, trail mix, nuts, seeds, or granola bars. These snacks provide nutrients and energy while keeping hunger at bay. A simple protein bar with a cup of veggies and fruit will be much better for you than grabbing a last resort food item at the gas station.
3. Choose whole foods: Whenever possible, select whole, unprocessed foods over packaged or fast food options. Whole foods like fruits, vegetables, lean proteins, and whole grains are generally healthier choices. These foods will also help to keep you feeling fuller longer.
4. Opt for healthier fast food options: If you need to rely on fast food occasionally, choose healthier options like salads, grilled or baked proteins, and sides like steamed vegetables or fruit cups. Avoid fried foods, creamy dressings, and sugary drinks.
5. Look for salad bars and delis: Many grocery stores and delis offer salad bars or pre-made healthy options. A lot of these will even have rotisserie chickens and cut up turkey ready to go. You can choose a variety of vegetables, lean proteins, and whole grains to create a balanced meal.
6. Carry a water bottle: Stay hydrated by carrying a refillable water bottle with you. Drinking water helps maintain energy levels and can help you avoid sugary beverages. You add lemon to your water for some flavor. In the warmer months, I will use 1-2 packs of LMNT or another electrolyte powder mix to help prevent cramping and I think it taste pretty good.
7. Utilize meal prep: Set aside some time during the week to prepare and portion out meals in advance. Cook large batches of healthy meals and store them in individual containers for quick grab-and-go options throughout the week. This doesn’t have to be once a week. We generally cook for a couple days at a time. This is where a crock pot can be a huge help. Easy to make shredded chicken and pork that can be used for days.
8. Make smart restaurant choices: When eating out, choose restaurants that offer healthier options, such as grilled or roasted dishes, salads, and vegetable-based sides. Look for menus that include nutritional information or offer customization options. Bonus tip : ask them what the food is cooked in, and to steam veggies instead of butter etc. Any dressings or marinades can be served on the side to help reduce the calories.
9. Be mindful of portion sizes: Pay attention to portion sizes, as it's easy to overeat when on the go. Use visual cues like your hand or smaller containers to gauge appropriate portion sizes.
10. Stay mindful of your choices: Remember to make conscious decisions about what you eat. Slow down, savor your meals, and listen to your body's hunger and fullness cues.
By incorporating these tips into your routine, you can make healthier food choices while on the go and maintain a balanced diet. If you need help from one of our coaches with getting your food plan optimal for your life, feel free to contact us to get headed in the right direction.
Nick Showman
Showtime Strength & Performance