Summer is a busy travel time–whether you’re taking planes, trains and automobiles for play or work, or a little of both. Add in some general, every-day busyness and it’s easy to let healthy eating fly out the window. Keep your diet on track with these 17 tips from the Yes Health coach team:
- Prep your meals – Batch cook protein on the weekend (chicken, salmon, etc.) and add to pre-packaged salad greens. Portion out the protein-salad combo into meal-sized containers for the week.
- Pick up some prepared protein – When you’re pressed for time, buy a rotisserie chicken from your local grocery store and make a batch of burritos: tear the chicken into pieces and mix with beans, cheese, spinach, tomato, onion, salsa and cilantro. Add salt, pepper and your favorite seasonings to taste. Divide it into equal portions and wrap in whole wheat tortillas. Cover in foil and freeze. Reheat in the oven or remove the foil and use the microwave.
- Make your own healthy “fast food” – Whip up a batch of egg muffins for busy mornings. Mix eggs, your favorite veggies and cheese and bake in a greased muffin tray. Keep them in the fridge for a quick reheat .
- Pack smart snacks – Boil a big batch of eggs for an protein pick-me-up any time of day.
- Cook with a crock pot – Just add protein, veggies and seasoning, push start and you’re good to go. (There are soooo many great recipes online. Here are a few.)
- Stock up on the good stuff – Keep your freezer full of frozen veggies so you don’t get stuck without them. (This also cuts down on food waste.)
- Give yourself a break – Shop online and get your groceries delivered or invest in a healthy meal kit service to save time and lower your stress levels.
- Think like a squirrel – Keep your car, office, work bag and carryon packed with healthy snacks. Nuts and seeds, nut butter and fruit, raw veggies, shelf-stable hummus, jerky (low-sugar, low-sodium of course!) and tuna in pouches are all good options. If you have a fridge or cooler handy, try cottage cheese, plain yogurt, cheese sticks, hard-boiled eggs and single-serving guacamole.
- Research menu options – When you’re on the road, check out fast food menus online ahead of time to find healthier options. Choose protein-based salads (and use dressings sparingly), ask for a lettuce wrap instead of a bun and pass on anything fried.
- Don’t skip breakfast – Even if it’s just a piece of fruit and some nuts, make your first meal of the day a priority. Skipping it will only set you up for cravings and potentially unhealthy choices later in the day.
- Drink up – Staying well hydrated by drinking water throughout the day ensures you won’t accidentally mistake thirst for hunger.
- Be picky – When you’re dining out, don’t be afraid to ask for steamed veggies instead of fries, baked or grilled instead of fried, dressing on the side and extra veggies instead of rice.
- Go havsies – Share an entree with a family member or coworker, or simply pack up half of your meal to take home for lunch tomorrow.
- Avoid temptation – Skip all-you can-eat and buffet-style restaurants.
- Do a little sleuthing – When you’re traveling, find the nearest grocery store to buy healthy snacks rather than relying on fast food and mini marts.
- Make the most of your surroundings – Most hotel rooms have mini-fridges so you can store your healthy snacks and save leftovers for the next day.
- Plan your “cheats” – Instead of giving into the idea that you’re going to completely blow your diet, decide on a few favorite “cheats” and give yourself permission to have those things during your vacation or work trip. Commit to skipping other temptations that don’t bring you as much joy.
Yes Health is a low-cost, weight loss and diabetes-prevention program committed to helping everyone live healthier, happier lives.