Friday, June 17, 2011

Eating On The Road

With is being summer time, it is a good time to think about how to eat right while traveling. It's very easy to lose diet motivation when you have to travel and/or eat out somewhere. So how do you keep your weight loss motivation under these types of circumstances?

Whether it is business lunches, day trips, family vacations, or quick stops at fast food restaurants with the kids, knowing how to make the best decisions to avoid sabotaging your diet and weight loss is important. This is also a great idea for athletes who are regularly traveling and need to be fueled with better foods. Use these handy rules to help make the best decisions at various restaurants.

  • When order off the menu focus in on these 4 words : Steamed, Broiled, Baked, Grilled.
  • Never go to the restaurant hungry.
  • Eat a piece of fruit. Try a yogurt. Eat a granola bar. Have some cottage cheese and fruit.
  • Ask for what you want,  as a paying customer, restaurants will cater to your needs (within reason).
  • Call ahead to find out what foods are offered, or look online **LINK** so you can plan ahead.
  • Figure out calories and fat grams of foods you may eat.
  • Know what foods fit the bill for health options.
  • Avoid pre-dinner cocktails  and bar snacks.

Fast food restaurants are on nearly every corner of the road; from Italian to Chinese, burgers to subs, there is no limit on what you can find. Here are some general tips when trying to make the best decisions if faced with a fast food dilemma.

Chinese Food 

  • Order steamed options (or ask for your favorite item steamed). 
  • Most Chinese restaurants now offer brown rice too, rather than the more traditional white rice. 
  • Avoid the fried noodles they often put on the table before the meal.

"Hamburger" Restaurants like McDonalds, Burger King, Wendy's, In and Out, etc

  • Most now offer grilled chicken salads. (Be careful though! - See Are Fast Food Salads The Best Choice) 
  • If craving a hamburger, order a plain burger or cheeseburger; dollar menus are a good place to start.
  • Try a grilled chicken sandwich without mayonnaise or "special" sauce. Leave the fries behind.

Italian Food

  • Split your meal with someone; portions here are at least double what they need to be. 
  • Try grilled or broiled fish. 
  • Avoid creamy sauces on pasta dishes; instead opt for marinara, which is much lower in fat and calories.
  • Limit consumption of bread on the table that's commonly doused with olive oil or covered in butter and opt for a healthy tossed salad, with olive and balsamic vinegar on the side.

Steak Restaurants like Outback Steakhouse, Ruby Tuesday, etc

  • Avoid the "prime" cuts of beef (e.g., prime rib) and opt for the loin or the round (sirloin, top round, eye round, etc). 
  • Ideally order grilled or broiled seafood.

Sub Shops like Subway, Quiznos, Blimpie, etc

  • Order the grilled chicken or turkey breast options. 
  • If possible, choose the whole grain breads. 
  • Leave off the bacon, cheese sauce, and mayonnaise; instead try mustard, vinegar.

These tips for eating on the road are great fuel for diet motivation. Trying only one or two of them can make a big difference when it comes to your weight loss motivation and results.


  1. Thank You! I tend to see a lot of questions on different sites about this so thought I would look into it a little more! I learned a lot, thats for sure!


Leave me a comment :) or question, or anything!! I run this for all of you, I want to hear from you :)