Tips for healthy eating on the go…
Healthy eating at a restaurant:
- Choose an omelet filled with vegetables or a piece of whole wheat toast with peanut butter
- A bowl of oatmeal with fresh fruit
At the hotel continental breakfast bar:
- Choose a whole grain cereal with low-fat milk.
- Fresh fruit
- Yogurt or hard-boiled eggs are good sources of protein.
- Avoid sugary muffins, sweet-rolls, and pre-sweetened cereal.
***When you stop for gas and restroom breaks, if possible, find a local grocery store which will have a better selection than the gas station***
At the service station:
- Look for single-serving whole grain breakfast cereals and low-fat milk.
- Protein bars can make a good breakfast food substitute, but watch out for extra sugar and calories–read the labels.
- As a last resort, choose a hot breakfast sandwich or small breakfast burrito over donuts and sweet-rolls.
Fast food restaurants:
- Fruit and yogurt parfaits will give you some calcium and protein without too much saturated fat.
- Drink low-fat milk or water.
Snacks in the Car
Snacks should be low in saturated fats, low in sugar and nutritious. Take a cooler with ice packs to keep your snacks and beverages cold.
- Load up on fresh-cut vegetables and fruit. Bring along a small cooler with ice packs to keep your snacks fresh.
- Bring plenty of water
- Individually wrapped portions of string cheese or deli meats can be kept in the cooler with the fruit and vegetables. They are a great source of calcium and/or protein.
- Bring baked whole grain crackers along on your trip. This is good for added fiber and nutrients.
- You can also pack sandwiches made with whole grain bread/ whole grain crackers and peanut butter or lean meats.
- Nuts such as almonds, cashews, and walnuts contain polyunsaturated fats and are easy to take on a trip in either individual bags or larger containers.
Lunch and Dinner
Lunch and dinner on the road usually means going to a restaurant. If possible opt for full-service restaurants that offer more choices.
- Order a soup or a salad to eat with your main course. Soups and salads are generally healthy and start to fill you up so that you eat less of the more calorie-dense main meal.
- Skip the entrée altogether. Soup and salad might be enough for a healthy meal.
- Split a meal with your dining partner. Most restaurants serve huge portions, so there is usually enough food to share. This saves calories and money. Besides, sharing eliminates the temptation to take leftovers back on the road, where they can’t be properly stored.
- Select foods that are prepared with healthier, low-fat methods. Baked chicken is healthy, but fried chicken has too much fat.
- Eat the vegetables. Most entrées come with at least one vegetable. If not, be sure to order a vegetable side dish.
- Skip dessert, or choose some fruit. A full meal that ends with a sugary dessert may make you feel sleepy.
At the Hotel
If your trip requires a hotel stay, you might get a bit hungry after a long day of travel. If going to a restaurant is not an option, you should still find healthy foods.
Eating at the hotel:
- Find a local grocery store and buy healthy snack items such as fruit, nuts, or healthy choices from a salad bar or deli section.
- If your only choice for a snack is the hotel vending machine, skip the candy and chips and look for nuts or microwave popcorn.
Follow these easy tips for better nutrition on the road, and have a safe and healthy road trip.
Great Snack Items:
Fresh Vegetables: These are the best source for vitamins, for example, and for the fiber your gastrointestinal system needs to function properly.
Dehydrated Vegetables: These are important because you can get most of the nutritional benefits that come from fresh vegetables, but they will last much longer on the road. For example, dried sweet potato packs a hefty portion of your daily requirement of potassium as well as Vitamin A. Any of the vegetables you can prepare in your dehydrator before you leave home will be ideal for a trip.
Fresh Fruits: Again, you can pack a few fresh ones for your first day or days on the road. Maybe the most important reason to take along fresh fruits is their ability to leave you satisfied. Bananas won’t keep for very long, but they’re important because of the nutritional punch they provide; they’re excellent for carbohydrates, fiber, potassium, and Vitamin C. Kiwifruit, which is excellent for Vitamin C, is also a good one, and it will keep longer. Apples keep well and provide a bundle of nutrition, including Vitamins A and C. Citrus fruits are great because they have a lasting effect on the stomach (they cause the pH of the stomach to stay elevated which burn more fat over time).
- Rough Lemon
- Leech Lime
Dried Fruits: They contain more sugar and more calories, but they can be safely stored for a long time and are not as bulky as fresh fruit. These two factors make them ideal for the traveler. You’re probably going to find yourself in a situation where you can’t obtain fresh fruit, and these are an excellent alternative. For example, dates are a good source for iron.
Raw Crackers: You can make these ahead of time. They will keep even longer than raw cookies. Preferably whole grain or wheat crackers.
Raw Granola: Make a hefty batch of this ahead of time. It fills in a lot of the cracks in your dietary needs on a trip. It can be breakfast, it can be a snack, and it can also be dessert. Take plenty of this one along. Look at this website for a recipe: www.recipezaar.com.
Almond Milk: This can be packaged in glass bottle and will keep for a long time. It can certainly make a good breakfast along with your granola.
Nuts: These are perfect for traveling. They’re easy to pack, they don’t take a lot of space, and they pack a hefty punch when it comes to nutrition. Be sure to include almonds in your selection; however, peanuts, pecans, and walnuts are also very good choices.
RTD Meal Replacements:
Oh yea protein drink (only the carb conscious 18g protein variety)
- 18 Grams of Protein
- Only 2 Grams of Sugar
- Lactose Free
- Unprecedented Taste
- Carb Conscious
A Summary of Macronutrients
By: William Moore
Macronutrients are chemical substances that are needed by the body in relative amounts in order to maintain the body’s normal growth and development. The three types of macronutrients are carbohydrates (simple and complex), fats (saturated and unsaturated) and proteins (constructed from various amino acids). Carbohydrates (carbs) are the body’s most preferred source of energy since they are the easiest of the macronutrients to metabolize. Simple carbs are digested quickly and are usually made up of refined (machine processed) sugars that have been stripped of most of their vitamins and minerals. Examples of simple sugar sources are juices, soda, candy, and white bread. Complex carbs take longer to digest and are usually good sources of fiber, vitamins and minerals. Examples include vegetables, whole grain, cereals, breads, and pasta. The bulk of our carbs consumed should be complex.
Fats, although digested very slow and metabolized for energy relatively slow, contain the highest amount of energy per gram in relation to the other macronutrients (9 Kcal/g in fat to the 4 Kcal/g in carbohydrates and protein). Fats also play several roles in the body such as protection of organs, thermal insulation, and aiding in the absorption and production of certain vitamins among other things. Of the two types of dietary fat (among the several other types of fat in the body), saturated fats (sat. fats) are difficult to oxidize (breakdown) and, in excess, is linked to higher rates of cardiovascular disease. Sources of sat. fat are dairy products, certain animal meats and certain processed foods among several. Unsaturated fats are a bit easier to oxidize and are less toxic within the body but they also provide somewhat less energy than its saturated counterpart because of its unsaturation. Sources include avocadoes, nuts, vegetable oils and olive oils.
Proteins are chemical compounds of various amino acids that the body requires to grow and function. Proteins can even be used as energy in certain circumstances. Of the 22 amino acids, 9 are essential (cannot be synthesized in the body and must come from dietary sources) and the rest are nonessential (synthesized in adequate amounts in the body). Sources of protein are eggs, meat, fish, and milk. Protein also comes in different qualities whereas some of the sources don’t contain complete proteins (proteins with complete amino acid profiles i.e. some aminos are missing). The best quality proteins are eggs, whey, and meat. Incomplete, poor quality proteins come from plant sources. However, incomplete proteins can be mixed to yield complete proteins (i.e. rice and beans).
What is physical activity?
Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.
Moderate physical activities include:
- Walking briskly (about 3 ½ miles per hour)
- Gardening/yard work
- Golf (walking and carrying clubs)
- Bicycling (less than 10 miles per hour)
- Weight training (general light workout)
Vigorous physical activities include:
- Running/jogging (5 miles per hour)
- Bicycling (more than 10 miles per hour)
- Swimming (freestyle laps)
- Walking very fast (4 ½ miles per hour)
- Heavy yard work, such as chopping wood
- Weight lifting (vigorous effort)
- Basketball (competitive)
Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.
Tips For Increasing Physical Activity
Make physical activity a regular part of the day.
Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy—such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. What’s important is to be active most days of the week and make it part of daily routine. For example, to reach a 30-minute goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at lunchtime. Or, swim 3 times a week and take a yoga class on the other days. Make sure to do at least 10 minutes of the activity at a time, shorter bursts of activity will not have the same health benefits. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.
More ways to increase physical activity
- Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
- Push the baby in a stroller.
- Get the whole family involved—enjoy an afternoon bike ride with your kids.
- Walk up and down the soccer or softball field sidelines while watching the kids play.
- Walk the dog—don’t just watch the dog walk.
- Clean the house or wash the car.
- Walk, skate, or cycle more, and drive less.
- Do stretches, exercises, or pedal a stationary bike while watching television.
- Mow the lawn with a push mower.
- Plant and care for a vegetable or flower garden
- Play with the kids—tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
- Get off the bus or subway one stop early and walk or skate the rest of the way.
- Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
- Take part in an exercise program at work or a nearby gym.
- Join the office softball or bowling team.
- Walk, jog, skate, or cycle.
- Swim or do water aerobics.
- Take a class in martial arts, dance, or yoga.
- Golf (pull cart or carry clubs).
- Canoe, row, or kayak.
- Play racket ball, tennis, or squash.
- Ski cross-country or downhill.
- Play basketball, softball, or soccer.
- Hand cycle or play wheelchair sports.
- Take a nature walk.
- Most important – have fun while being active!
Download: Tips For Increasing Physical Activity
Tags: Diet, Myths
Taking Vitamin C prevents colds. With all due respect to the late Linus Pauling and
his widely publicized theory on the relationship between vitamin C and the cold virus,
research on the subject has not found that taking vitamin C helps to ward off those
unwanted sniffles. On the other hand, studies have shown that vitamin C may (in some
instances) slightly shorten the duration of a cold.
Consuming more protein builds bigger muscles. Ingesting additional protein (in
whatever form – meat, pills, powder, etc) will not help most individuals develop larger
muscles. Your protein daily requirement is based on your body weight. Most individuals
meet their needs through food alone. If you eat more protein than what your body needs
on any given day, most of the excess will be converted to and stored as fat. As such,
exceeding the recommended daily allowance for protein can be, at best, a waste of time
2% milk is 98% fat free. Not surprisingly, food marketers – in an effort to encourage you
to buy their products – often engage in advertising that is misleading. For example, a
food label may proclaim that a particular foodstuff is fat free to a specific percentage. In
the case of 2% milk, the number refers to the relative weight of the fat in the product, a
factor that is inconsequential and misleading. In reality, what you really want to know
with regard to the fat content of milk is the percentage of fat calories in the milk itself.
A cup of 2% milk for example contains 35% fat calories (42.5 calories of the total 120
Eating low fat foods will not cause you to gain weight. Keep in mind that the labels “fat
free” and “low fat” do not mean no calories. For example, non fat and low fat foods
could easily be full of sugar and high calories. Controlling your body weight is a by
product of maintaining the appropriate balance between the number of calories you ingest
and the number of calories that your body uses. Excessive calorie intake, regardless of
whether it comes from “healthy” non fat or low fat foods, will promote weight gain.
If consuming some of a particular nutrient of food is considered healthy, eating more
of that foodstuff will provide even greater benefits. Your body needs a specific amount
of nutrients (carbs, fat, protein, vitamins, minerals and water) to function properly.
Exceeding that level will not give you an extra “boost”. In fact, ingesting too much of
some nutrients can be potentially harmful.
Antioxidants can help prevent types of cancer and heart disease. Eating foods that
are relatively rich in antioxidants (e.g., beta carotene and vitamin C and E) or taking
antioxidant supplements has not been found to prevent either cancer and heart disease
- despite numerous studies that have investigated the matter. To date, no conclusive
evidence exists that shows that antioxidants lower the risk of either medical condition.
Foodstuffs that are labeled “natural” or “herbal” are always good for you. Foods can
be “natural” or “herbal” and still have negative health consequences. Neither term is a synonym for harmless or non – addictive nor guarantees that a particular food contains the essential nutrients your body needs. In fact the opposite may true. Cocaine and nicotine,
for example, are also naturally occurring plant by-products.
Healthy eating represents the end of appetizing meals. Eating in a sensible healthy
manner does not have to be an exercise where you force yourself to consume poor-tasting
food at the expense of mouthwatering delectable alternatives. What it does involve,
however, is determining what foods are good for you and learning how to prepare them
to “delight” your taste buds. It also entails making good eating habits an integral part of
your daily living,
3 Behavior Modification Tips:
- Describe the behavior to be modified
- Replace the undesirable behavior with a desirable behavior
- Develop a technique to control the newly acquired behavior
Describe the behavior:
- Where are the meals eaten?
- What was the mood, feeling and psychological state during the meal?
- How much time was spent on the meal?
- What activity occurred during the meal (watch TV, driving, laying down)?
- Who was present while eating the meal?
- What and how much food was eaten and at what time?
Replace undesirable behavior with desirable behavior:
Create new associated behaviors to replace old established patterns of behavior, e.g.:
- Eat candy while driving –> Chew sugarless gum while driving
- Snacking while watching TV –> sewing, writing, exercising while watching TV
- Eating ice cream after an argument–> Doing 10 reps of an exercise after an argument
Develop technique to control behavior:
Use techniques for gaining control over eating behaviors:
- Make eating a certain food or at a certain time a ritual
- Eat slower
- Measure quantities of food
- Put off unplanned eating for as long as possible
- Purchase individual sized packages of snacks
- Instead of emotional eating substitute the behavior with activities incompatible with
- eating : reading, walking, exercising, dancing, cleaning, etc.
- Keep yourself out of situations where your food options are limited to only bad choices; keep yourself out of situations where foods that are overly tempting are visible or accessible
Describe the behavior:
- Observe and either evaluate or survey your own activity over 3 days and get an overall description of your patterned behavior. Substitute more strenuous activity for those with low calorie expenditure
- Park a few blocks from work and walk the rest of the way.
- When taking the bus get off a few stops early.
- When traveling short distances walk instead of drive.
- Exercise for lunch instead of going to a different restaurants.
- Wake up early and workout before work.
- Replace coffee breaks with exercise breaks.
- Walk up and down flights of stairs every hour at work.
- Do your own chores instead of hiring people (mow lawn, etc).
Develop Techniques to maximize exercise success:
- Progress slowly – sedentary people shouldn’t do too much too soon
- Include variety – switch up your activities to keep yourself motivated
- Be systematic – set aside times of day or night to exercise and don’t get distracted
- Be comfortable – wear clothing that is comfortable and conducive to exercise
- Exercise with a buddy or in small groups
7 Pillars of Nutrition
- Prepare meals in advance
- Eat about every 3 hours (stoke the fire and let your body know its ok to burn calories)
- Do not eat to get full, if you get stuffed you’ve eaten to much
- Eat a lean protein with each meal (15 to 20g a meal for women)(20 to 30g for men based on size)
- Eat natural unprocessed foods (not from a box) ex: apples over apple juice
- Do not drink your calories (except green tea)
- One cheat meal per WEEK (no cheat days, in one cheat day you can gain more fat than you’ve lost all week)
- White bread, rice, potato
- Fried food
- Fast food