We Love Fitness

how to eat right on the road

 

Hey, Muscle & Fitness: I train hard every week, but my job has me traveling nonstop. How can I eat right when I’m on the road?

—Wilson L., Baton Rouge, LA

The unfortunate truth is that when you’re traveling it’s much easier to get your hands on crap than it is on healthy food. For the guy who travels now and then, it’s a pretty easy work-around. For the guy who travels constantly, eating healthy on the go can feel like a high-wire act. That said, there are a lot of simple things you can do to maintain a healthy, lean physique. Easy options include dropping the fries or bread and doubling your veggies, adding a salad to whatever you’re eating to help fill you up faster, or replacing your soda with a lowfat milk. On top of that, I’ve added a list of common foods that you can eat (in moderation) without fear of damaging your physique. Stick with these options, and you’ll avoid the worst of what’s out there.

APPETIZERS

Steamed or grilled shrimp, oysters, clams, and mussels are great. Edamame is full of protein.

SALAD DRESSINGS

Olive oil and vinegar dressings are best. A squirt of lemon juice is a tasty low-calorie option, as well.

FISH

All types of fish are acceptable, but the better ones are darker in color. Specify that the fish be broiled, pan seared, or blackened.

RED MEATS

Sirloin, flank, tenderloin, round, 90% fat free or higher (90/10 ground lean meat), filet mignon. Keep portions to the size of your palm.

SOUPS

Vegetable, miso, hot and sour, onion, French onion, or broth-based. No cream-based soups.

SALADS

Tossed green, mixed green, chicken Caesar salad, spinach salad, Cobb salad, and fruit salad are almost always acceptable. Ask for the dressing on the side to use it in moderation—and no croutons.

BEVERAGES

Water should be your first choice. If not, go with a drink sweetened with Sweet’N Low, Equal, or Splenda. A seltzer water is a great way to help fill you up without adding calories.

GRAINS

Whole wheat bread, brown rice, quinoa, spelt, couscous, pastini.

STARCHY VEGETABLES

Corn, yams, sweet potato, potato, eggplant, squash.

POULTRY

Chicken or turkey breast, broiled, baked, or roasted. No fried or breaded options.

Wilsons Old Diet

BREAKFAST
10 oz orange juice
Sausage, egg, and cheese on a toasted English muffin
1/2 cup hash browns
Coffee

SNACK
Corn muffin
12 oz chocolate milk

LUNCH
Double cheeseburger
Fruit
Water

SNACK
Protein shake

DINNER
Grilled chicken sandwich (on a bun)
Medium french fries
Small ice cream
Water

3,061 calories
147g protein
306g carbs
140g fat

Wilsons New Diet

BREAKFAST
2 slices whole-grain bread
Egg-white turkey sausage omelet with cheese
Piece of fruit
Water
Coffee with sugar substitute and low-fat milk
RTD protein shake

SNACK
1 nonfat or low-fat Greek yogurt
2 oz nuts

LUNCH
6-inch sub with turkey, reduced-fat cheese, sliced tomato, and lettuce with spicy mustard on whole-wheat or whole-grain bread
1 small bag of baked potato chips
Water

SNACK
Protein shake with a banana

DINNER
1 garden mixed greens salad with1 tbsp reduced-fat salad dressing (or vinaigrette)
6 oz grilled chicken breast
2 cups stir-fried mixed vegetables
Water
Piece of fruit

2468 calories
182g protein
300g carbs
60g fat


Home

 Articles & News
We Love Fitness - 2013