Donald 🐝 Grandy PN

6 years ago · 1 min. reading time · 0 ·

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How To Make Good Food Choices When On The Go

How To Make Good Food Choices When On The Go


Traveling for work? Going on vacation? Running your kids from soccer game to violin practice? Being away from home is one of the most common nutrition challenges I hear about. So I asked Precision Nutrition’s coaches for the tips and tricks they use to help clients eat well on the go. Below, 25 ways to stick to your plan, no matter where life takes you.


25 WAYS TO EAT WELL ON THE GO Being away from home di 't ha 0 mean poor food choices. Use these genus tips from Precision Nutrition coache ick to your plan, no matter where life takes you AT HOME BEFORE YOU GO 1. EAT A HEALTHY MEAL Planning to be on the go for several hours? Eat something satisfying first so you don't find yourself hungry and reaching for junk Lean proteins Carbs 1-2 palms ¥ 9. 1-2 cupped hands Vegetables < Fats 1-2 fists 1-2 thumbs For more info on how to build a healthy meal, appropriate for your goals: https: // www p> nutrition comy/c alone control gude nfographic hHtos / sewn utribon comv/create the-perfectmealafographic 2. PACK A SNACK (OR SEVERAL) Precision Nutrition coaches carry some interesting items in their bags! Canned sardines Nuts and seeds dam Tuna n a pouch Hard boded eggs® of sakmon FE t &®@ GL! a \ / LB \ “~~ \ / Cut fresh fru Celery with Raw vegges and hummus Quakty pete bar yd } {hugher proten, Quaity meat jerky ower sugar) Dower m sodum Fn. and sugar) SR Zh Pen blanket, naphans, n ut Atew scoops of proten powder and PB2 ks and spoons cot {dry peanut butter) - acd water as needed “If traveing for more Bhan an hour of two, consider a soft cooler bag and ice pack for perrshables 3. CHEF JEN’S ALMOND PROTEIN BARS Make these in bulk, then throw one in your bag for an on-the-go snack. Ag 8g. 2 cups vanilla proten powder “Ses 2 tbs almond butter Gm. V2 cup oat flour Sw 2 ths honey a &ag, 1.5 cups almond meal eg, % cup almond milk QR. cup chopped almonds &= > tsp almond extract SY cup pumpkin pds Dw 2 tsp vanilla extract 1 cup pu 100 grams dark chocolate c Comune wet gedents mone ngredents mn another bowl and mo well bowl and mux well Remove paper and Freeze for up Cut 20 equal portions druzzie the chocolate 10 24 hours with a warm knvfe fatten with 2 roling pn of the evenly over the top. ams of your hands PER BAR: Store in an airtight 185 CALORIES container in the refrigerator 19 G PROTEN for up to 10 days or in the 9G CARBS freezer for up to 3 months 9G FAT 4. ERIN'S EASY BRING-WITH-YOU SALAD « Grab a container with a tight fitting lid * Fill with leafy greens * Throw in chopped lean meat or leftover protein “salad” (tuna, salmon, egg, chicken, quinoa, etc.) * Sprinkle with a few nuts/seeds Top with a little salt and a large lemon wedge * When you're ready to eat, squeeze lemon juice into the salad, mix, and enjoy 5S. BRING A PICNIC BLANKET AND PACKED COOLER (SEE ITEMS ABOVE) $0 you have healthy food available when it's time to eat. AT THE GAS STATION / AIRPORT SHOP Sometimes a convenience store is your only option. No big deal. PN coaches’ advice: Reach for veggies like carrot sticks and pre-made salads first. Beyond that 6. AIM FOR BETTER, NOT PERFECT. EAT MORE EAT LESS 7. HOW TO MAKE A DECENT GAS STATION MEAL 1-2 PROTEINS + 1-2 CARBS + 1-2FATS VEGGIES! ON A PLANE OR TRAIN 8. MAKE THE MOST OF MEAL OFFERINGS A ® Order ala carte if possible e Opt for a “tapas box” or “snack pack” (they usually include nuts/olives/cheese/ meat you can pick through) 9. MAKE USE OF YOUR CARRY-ONS WILL MAKE IT THROUGH WILL NOT MAKE IT THROUGH AIRPORT SECURITY: AIRPORT SECURITY: Sandwiches Frm cheeses * Soups * Yogurt Whoie or cut frut Meat * Sauces * Anything geliike and veggies Nuts etc. IN AHOTEL 10. CONSIDER BOOKING A ROOM WITH A KITCHENETTE. 1. HEAD TO THE NEAREST GROCERY STORE and stock up on boxed salad, baby veggies, hummus, deli meat, and fruit IF YOU DON'T HAVE A KITCHEN... 12. ASK THE HOTEL TO EMPTY THE MINI-BAR FRIDGE SO YOU CAN USE IT FOR HEALTHY SNACKS. Pour dry oats in the paper cup, run the hot water, let it sit. Stir in some protein powder if desired AT RESTAURANTS / CONFERENCES These meals can be heavy, but there's usually a workaround. Besides, as long as you get workouts in, it shouldn't do much harm. 14. DON'T AIM FOR PERFECTION; JUST PICK THE MENU ITEM THAT'S BEST FOR YOU 15. GET CREATIVE E.g. ask them to double the grilled chicken in your pasta or on your sandwich. Lettuce, cabbage, cherry tomatoes, orange slices, etc. 17. LOOK FOR BUILD-YOUR-OWN-MEAL RESTAURANTS (Pret A Manger, Chipotle, Qdoba, etc.) 18. MAKE A PN-FRIENDLY FAST FOOD MEAL CHICKEN SANDWICH 19. MAKE YOUR PLAN * Pre-order groceries from a local store or service like Grocery Gateway * Research the nearest grocery store and how/when you'll get there * Pre-order meals from a local delivery service * Get restaurant menus in advance and decide what you'll order 20. SHIP FOOD AND EQUIPMENT TO YOUR DESTINATION Staying at a hotel for a while? Mail yourself a box of cheap gadgets and snacks so you're set for the duration Cutting knife Cutting board Shaker bottle * Non-perishable items from the snack tote list above CHECK YOUR HEAD Have some conversations with yourself about your journey 21. DECIDE WHETHER YOU'LL STICK TO YOUR HEALTHY HABITS OR TAKE ATEMPORARY BREAK. Either way is good as long as it's a conscious choice. 22. AIM FOR “BETTER” INSTEAD OF “PERFECT”. This helps you avoid the f*ck it mentality. 23. HUNGER IS NOT AN EMERGENCY. It's OK to be hungry for a couple hours if you don't like your food options. 24. WHAT ARE YOUR "MINIMUMS"? E.g. atleast 1 serving of greens a day, 2 workouts a week, etc. 25. NO MATTER WHAT HAPPENS, YOU CAN ALWAYS FALL BACK ON THE SIMPLE STUFF: Eat slowly and mindfully until satisfied (80 percent full)


Most people have a decent sense for what they should be eating to reach their health and fitness goals. But they need help making the best choices in the context of their busy, sometimes stressful lives.

That’s why we work closely with Precision Nutrition Coaching clients to help them eat better, lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with.



Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.






#MEAL #Good Food Choices #BAR #Precision Nutrition #Nuts
Comments

Donald 🐝 Grandy PN

6 years ago #5

Amen to that! Thanks David#1

Cyndi wilkins

6 years ago #4

Donald \ud83d\udc1d Grandy...This is a great guide for everyone to print and have hanging in their kitchen for quick reference...and I would also add for folks to remember to eat slowly...When we are on the go we tend to inhale our food in a heated rush which puts a huge strain on the digestive tract...an easy trick is to put down utensils in between bites and take small sips of water to help fill you up...and chew your food thoroughly before swallowing;-)

Donald 🐝 Grandy PN

6 years ago #3

Thanks for your comment Lisa . Lot's of YouTube videos that can provide you with great info on preventing Diabetes. I follow Dr. Berg and Dr. Axe . All the best #2

Lisa Gallagher

6 years ago #2

The infographic is full of excellent information and great ideas Donald \ud83d\udc1d Grandy. I travel a lot and we do tend to eat junk food or fatty/high carbs. Also, this is even great for home with regards to lunch for those of us who are trying to change our diet. I love the idea of the salad in a bowl. I'm going to purchase a few single serve bowls with lids and try to change it up every few days with salads for lunch. I had gestational diabetes with my second baby and I was told I would have a 50% higher chance of developing diabetes when I hit a 'certain' age. I fear I may be pre-diabetic.. so I want to change my diet now and see if some things change. Again, great idea's for the road, hotels etc... thanks!

David B. Grinberg

6 years ago #1

Thanks for the great tips about healthy eating, Don. I'm always reminded of that saying, "You are what you eat." Therefore, it just makes good sense to have a healthy diet to the extent possible. Just don't tell that to the multi-billion dollar global American fast-food industry (LOL).

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