I recently gave a talk at a corporate firm on the subject of ‘nutrition on the go’.
This particular organisation has a large number of employees who travel around the country or world and so they spend much of their work-life on the road.
As you can imagine, it’s not always easy to find meals and snacks that are perhaps as ‘healthy’ as you’d like them to be when away from home or the office.
The other common pitfalls are eating at irregular times, leaving it too long to eat, not eating enough, rushing to eat, or feeling stuck with limited options.
I sometimes struggle in this way when I’m out attending meetings during the day and then when at networking events in the evening … It can be really hard to eat well.
So today I’m sharing my top tips and advice on how to eat well when you’re travelling or have limited options:
1. Quality
Always prioritise quality over everything else. This isn’t necessarily easy when you’re in a café or newsagent for example and then you have to grab something to go. But try and choose something that is as natural and pure as possible – therefore you’re looking for fresh, whole and ideally live ingredients.
“Food isn’t just calories, it’s information. It talks to your DNA and tells it
what to do. The most powerful tool to change your health,
environment, and entire world is your fork.”
Dr. Mark Hyman
2. Fat
If you’ve been following me for some time now, you’ll know that I’m of the mindset that fat is good. More so, you actually need fat to stay slim and perform at your best – but not all fats are equal.
Remember that fat fills you up and increases feelings of satiety, which is important and useful when eating on the go so that you avoid major energy slumps along with apathy or irritability. Fat also supports brain health and functioning, boosts your immune system and helps you absorb certain key vitamins and nutrients.
Good fats include Avocados, Butter & Ghee, Coconut oil, extra virgin olive oil, Omega-3s, Nuts and Seeds, Eggs, Grass-fed organic meat, MCT Oil, Full-fat dairy and Dark chocolate.
But remember the point above – look for good quality versions of these.
The bad fats you need to avoid are trans fats, found in highly processed and refined vegetable oils, processed meats, mass-produced snacks, crisps, biscuits and cakes.
3. Carbohydrates
We need carbohydrates for physical and mental energy but be mindful of how and when you consume them.
You ideally want to opt for carbohydrates that are slow-release – such as sweet potatoes, and brown rice. However, if you’re consuming a carbohydrate with a fat and/or protein you will lower the ‘glycaemic load’ of the food and make the energy more slow release.
As a general rule of thumb, it’s important that you don’t consume pure carbs on their own. They should always be combined with protein or fat so that your blood sugar and energy levels stay consistent.
Fruits and vegetables are also carbohydrates, with fruit obviously being higher in sugar. Avoid fruit juices or smoothies unless you’re consuming them with a meal because they will go straight to the bloodstream as sugar, therefore, spiking blood sugar levels!
4. Blood sugar.
I talk about blood sugar A LOT because it’s so important. I find that most people are mismanaging their blood sugar, yet they have no clue. Blood sugar imbalance can lead to low mood, anxiety, depression, lack of focus and energy, and feelings of apathy.
Physically you can feel faint, experience hot flushes, feel very sleepy and over the long term you’ll create metabolic, sleep and thyroid issues, which then impact a whole host of other bodily functions.
This means it’s important that you eat enough when on the road.
For most people, your average sandwich consisting of 2 pieces of bread and a small amount of filling is not enough for a decent meal. I usually eat two portions if that’s all I’m having. Or I recommend people try and also eat a portion of protein in addition to the sandwich, for example, a piece of chicken or fish or some beans.
The other thing to remember here is that it’s far better to eat something than nothing at all. So, if your options are really limited still eat something to keep your blood sugar stable. Ideally pick something with a good ratio of fats, carbs and protein – worst-case scenario a Snickers combines all three – but that’s only if you’re really stuck and I’d prefer you opted for some dark chocolate and nuts if possible over the Snickers!
5. Mindful eating
When you’re travelling or working away from your usual environment, you can be distracted. You might not be fully focused on your food and this is everything when it comes to nutrition because if your digestive system isn’t working at its optimum, you won’t absorb all of the nutrients or derive the potential energy from the food you’re consuming.
So whenever possible you want to eat in a calm state, focus on the food you’re eating and chew well. Also, eat when your body tells you to eat – listen to your hunger cues.
Lastly, when you’re eating, try and make sure you’re just eating rather than multitasking. Mindful eating helps with digestion, nutrient absorption and energy.
6. Be prepared
Always carry a snack with you so that you have something to eat if you’re caught short.
I recommend fruit, like apples, pears and bananas. Oatcakes. Nuts and dried fruit. Granola or protein bars. As I said above – it’s really important you keep your blood sugar levels stable so that you can keep your mind calm and focused and your energy consistent throughout the day.
Remember, food is your main source of fuel – what, how and when you eat plays a huge role in your mood, focus, performance and overall health.
Kate x
