When you go on road trips do you accept this period as an eating disaster full of fatty foods and sugary drinks? If you answered yes, then this is a must-read blog.
Below is a map of the steps you can take before you leave and continue through to the journey itself to make your diet healthier. To leave you feeling better at the end of the trip.
Shopping list:
Buy mostly products which are long life and do not need refrigeration. This is important as it is difficult to carry around a fridge all the time. Some long-life meal options can be made from things like:
- Canned vegetables (try draining the salted water or if possible, wash the vegetables using a strainer)
- Beans (kidney, chickpeas, baked beans)
- Whole grain breads
- High fibre cereals (aim for 3-6g of fibre per serve)
- Tuna canned (aim for the tuna canned in spring water)
- Boiled eggs (store in cooler bag)
- Pre-cooked meats (keep frozen until just prior to leaving and store in a cooler bag to be able to eat the meats safely later in the day.)
- 100% nut butter
Perishable items need to be stored at a maximum of 5 degrees and be consumed within 4 hours after being above this temperature. Do not let food poisoning wreck your road trip/
Snack Choice Ideas:
Fruit
To prevent any bruising of fresh fruit package in a lunch box that fits the fruit well or buy a special container especially for that fruit type. Other choices can be canned fruit in water or if in juice you can wash or drain the juice before eating. Dried fruit can be easily overconsumed and remember one and a half tablespoons is a serve of fruit.
Muesli bars
Check the amount of added sugar and if there are whole grains and fibre.
Whole Grain Crackers
Such as rye crackers or wholegrain rice cakes.
Small Tuna Cans
Around 95g and these come in a range of flavours, but the flavour can add a lot of extra calories, so I suggest sticking with spring water or Italian flavours.
Nuts and Seeds
Aim for unsalted, these can be bought in bulk and shared into small individual bags of around 30g or a small handful to make a serve.
Long life soups
Aim for the soup lowest in added sugar and salt (400mg of sodium per 100g is considered moderate salt and less than 120mg of sodium is considered low).
Drinks
Long-life low-fat milk.
Fortified soy milk or alternative (if substituting for dairy make sure there is at least 100mg of calcium per 100ml of drink).
Long life fruit or vegetable juice (aim for no added sugar).
Water.
Instant coffee and tea bags.
Sweetener: I recommend using stevia which comes from a plant and is a natural non-caloric sweetener.
Essentials to bring:
Cutlery (spoon, fork, and knife)
Bowel and plate
Cup/mug
Chopping board
Strainer
Lunch box
Cooler bag
Bottle opener
Water bottle
Thermos
How to eat when on the road:
Plan When You Are Going to Eat
It may sound simple enough but when you let yourself run to ravenous hunger (otherwise known as hangry), it can be difficult to choose the healthier options you have packed over the cheeseburger with large fries and a coke. Plan your day to include 3 main meals and 2 snacks made from a quarter of protein like meats, eggs, dairy or alternative like soy yoghurt with a second quarter from whole grain carbohydrates and the rest from vegetables and or fruit. This mix is the perfect combination for feeling fuller for longer and feeling like you can get the most out of your day.
Enjoy Eating
Take the time to enjoy eating. Take regular driving breaks to enjoy the surrounding you travel through. Maybe pack a picnic rug and select somewhere nice to enjoy the scenery around you. Taking the time to appreciate the meal or snack you are eating can not only decrease the likelihood of an upset stomach it will also prevent food being spilt everywhere in the ca. Eating in a relaxed environment will also allow you to be more aware when your body has had enough to eat.
Take Home Message:
Road trips do not need to be a health hazard. Try these easy tips and you may find you will enjoy road trips rather and arrive at your destination feeling your best.
