A guide to traveling and eating clean

This road trip guide is for the moment when your stomach is growling, the car is moving and the first decent place to eat is still far away. Here is a simple plan for eating on the road so that your training, your shape and the way you feel don’t all fall apart in one stop.

Why a road trip guide matters in the first place

When you travel by car, food often becomes a question only once you’re already very hungry. That’s when fast food looks like the easy answer. Mc´Donalds, Burger King and other familiar chains are almost everywhere, and their advantage is that you can usually find information about the food. If you haven’t printed it out beforehand or checked it on your phone, ask the staff. There may be an info sheet or brochure next to the menu.

Honestly, fast food isn’t the only problem. A family restaurant by the highway may look healthier, but you may not know what is really on the plate. For example, CSPI pointed out that a typical deli tuna sandwich contains 720 calories. That is 260 calories more than an average roast beef sandwich. The name sounds light; the contents may not be.

For a bodybuilder, or anyone simply keeping in shape, this matters. If you don’t know the amount of calories, fat and salt, you are essentially ordering blind. For years CSPI has pressed restaurants to make this information visible on the menu or on a separate board. Until then, the traveler has to be a little savvier.

How a road trip guide helps you choose better

A simple truth: don’t wait for hunger to make the decision for you. If you know a long drive is ahead, plan your food stop before your stomach is empty. Pick a place where you can order something grilled, boiled or plain. A salad can be a good choice, but only if the dressing doesn’t turn it into a fatty meal.

The basis of a good travel meal is a protein portion, vegetables and a moderate amount of carbohydrates. An omelet with fresh vegetables, such as mushrooms, broccoli and onion, works well. It gives you a solid amount of protein and keeps the fat content lower. Then again, nobody wants to eat an omelet at every meal.

Another option is a turkey lunch, or a simple poultry meal. A light sauce, potatoes, vegetables or a salad add up to a meal that is relatively low in calories and still contains 46 grams of protein. That is a better choice than a big fried portion that leaves you heavy and sleepy behind the wheel.

What to look for on the menu

Look for words that hint at how the dish is prepared. Fried, breaded and cream-sauce dishes are usually heavier. Grilled, roasted and steamed dishes are often lighter, although it’s worth asking for the sauces on the side there too. If the portion is big, leave some of it. On the road you don’t have to clean your plate just because it was put in front of you.

A practical road trip guide: what to avoid on the highway

Look at what you are eating on the road. Too much of this kind of stuff is bad for your body and your shape. The values can vary somewhat depending on the restaurant and how the food is prepared, but these examples give a good picture of how quickly calories, bad fats and salt add up.

• Fried cheese: 2.380 calories, 79 g of bad fats, 4.020 mg of salt.
• Double cheeseburger: 2.180 calories, 48 g of bad fats, 2.600 mg of salt.
• Fried pork dish: 2.170 calories, 39 g of bad fats, 4.390 mg of salt.
• Large breakfast: 1.010 calories, 19 g of bad fats, 1.770 mg of salt.
• Deli chicken sandwich, “light”: 1.010 calories, 4** g of bad fats, 4.520 of salt.
• Large cinnamon roll: 670 calories, 14 g of bad fats, 800 mg of salt.

So what actually happens? One wrong choice won’t ruin your shape. But a long trip with several stops and the same logic every time can make a big difference. Especially if you are training toward a specific goal or maintaining your weight.

If the options are poor, make the best decision you can. Take a smaller portion. Ask for the sauce on the side. Add a salad or vegetables. Skip the sugary drink and take water. These aren’t heroic acts, but on the road it’s the small decisions that count.

FAQ: road trip guide and eating

Is fast food always a bad choice when traveling?

No. Ordering on autopilot is the bad choice. If you pick grilled food, set aside the extra sauce and check the portion size, you can put together a reasonable meal even at a fast-food place.

Is salad always the best choice?

Not always. A salad can contain a lot of dressing, cheese, breaded meat or crunchy toppings. Ask for the dressing separately and check whether the salad actually contains protein.

What should you do if the menu has no nutrition info?

Ask the staff and choose a simpler dish. The fewer sauces, breading and hidden extras there are, the easier it is to judge what you are eating.

Author: joker

Source: WHO – physical activity.

Come and train! ArtGym