Eating Healthy on the Road

Eating Healthy on the Road

Couple Eating Salad

By Candice McField, Founder of Candice McField Fitness (CMF)

You may think integrating good eating habits into a hectic schedule is impossible. The good news is that it is not.

Whether you are running between meetings in your hometown, on vacation with the family, or jet-setting all over the globe—for work or pleasure—it is possible to eat healthy on the road.

Following are several easy, manageable tips to pack along in your travel bag!

You are what you eat

Eating healthy doesn’t have to be a punishment or very challenging. Its just a matter of learning a few techniques that are very easy to adopt as healthy lifestyle choices.

  1. Look for restaurants/fast food establishments that allow you to substitute. Instead of those salty French Fries, substitute some tasty vegetables or fruit. Great options include baked potatoes or a side salad. You can also ask about ordering a baked, broiled, grilled, or roasted protein in lieu of a fried one. Whenever possible, prepare small travel packs of nutrient-dense snacks, such as jerky, dried fruits, nuts, or seeds.
  1. Fill half of your plate with veggies and fruit. Vegetables and fruit are full of nutrients and help to promote good health. There is a lot of variety out here, so be sure to make some colorful choices, i.e. red, orange, dark green, yellow, etc. that will be more appealing. 
  1. Eat a moderate amount of lean protein. It’s always best to choose lean cuts of proteins over fatty ones. It is also a good idea to make seafood your protein of choice at least twice a week.
  1. Consume more whole grains. Whole grains should make up more than 50% of the types of grains you consume on a regular basis. Look for “100% whole grain” or “100% whole wheat” on the packaging or loose bin labels.
  1. Don’t skimp on the dairy. Pair a meal with a cup of fat-free or low-fat milk, or low-fat yogurt. Soymilk or other soy beverages are excellent alternatives if you are lactose intolerant.
  1. Skip the excess fat. Heavy gravies or sauces add fat and calories to otherwise healthy food choices. Instead, try alternative toppings such as fresh lemon juice or low-fat parmesan cheese.
Couple Eating Fruit

Couple Eating Fruit

Mind, Body and Stomach!

Awareness, like consistency, is key when setting an intention to eat healthy on the road. So, it’s important to be mindful of what you put in your body and how much.

  1. Take your time. Eating slowly benefits digestion, hydration, and helps with weight loss and weight loss maintenance. Slow down and take time to really savor the flavors and textures of your food and be mindful of how you feel as you eat.
  1. Use a smaller plate. Using smaller plates means you consume less calories. We often overindulge when eating from standard size plates, so using a smaller plate helps foster better portion control (and again, fill half of your plate with veggies and fruit).
  1. Take control of your food. In today’s busy and more health-conscious world, it is becoming a lot easier to find healthy options, even for frequent travelers who dine out often. Take a little time to find and support those restaurants offering healthy food alternatives.
  1. Be adventurous – Try something new! Healthy eating can be fun. Treat your palate to new flavors and textures. There’s strength in numbers, so think about trading healthy recipes with friends or finding recipes online. There are lots of delicious options that you can make and pack for when you’re on the go!
  2. Find healthy alternatives to satisfy your sweet tooth. Who doesn’t like a thick piece of gooey chocolate cake, or powder-topped pastry? Well, you can still get your sweet tooth on by indulging in a variety of naturally sweet options. For example, try having a fresh fruit cocktail or a fruit parfait made with yogurt. If you’re partial to hot desserts, consider baked apples topped with cinnamon.

Candice McField is the founder of Candice McField Fitness (CMF), which provides fitness solutions that help business leaders Arise!® to their fit potential. As a leader in elite online health coaching, the company puts a personal trainer and nutrition coach right in your hands for a fraction of the cost, keeping you fit while life keeps you on the go. Candice is an ACE Certified Health Coach, fitness educator, and the host of “Conversations with Candice” on the Fox 4 Kansas City Morning Show. Check out her website at

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