Tips For Eating Healthy On The Road

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How to eat out healthy?

Tips for eating healthy on the road seem to be few and far between in regard to their effectiveness. There are still a host of strategies to consider if you wish to remain fit even while away from home or the office. Let us examine a handful of ways to eat healthier as well as some tasty snacks to consider.

Whether you travel for work or for fun, many people find it harder to stick with their commitment to eat healthier away from home. You don’t have to be one of them! Here are some tips to help you have food you can feel good about eating while you’re far from your kitchen.

Planning Your Meals

One of the best ways to eat on the road is to plan your meals in advance. The main theory behind this approach is that you will be much less likely to succumb to fast food and other unhealthy temptations if you already have your dining schedule outlined ahead of time.

Diet On Vacation With A Dose of Reality

There is no doubt that dieting can represent a challenging process. This is even more relevant if you are bombarded with tempting and convenient alternatives such as fast food. Avoid these pitfalls by being realistic with your expectations. There is nothing wrong with enjoying a so-called “cheat meal” on occasion; especially if there are no other options available. Still, be sure to use judgment and moderation.

Diet on Vacation with a Dose of Reality

Pace Yourself

The best way to eat healthy while traveling is to pace yourself. Try to avoid consuming large meals during a single sitting. Smaller meals will enable you to remain fuller for longer periods of time. Also, do not rush yourself when dining. Your body should be given a window to digest the food before you head out on the open road.

Choose Low Calorie Snack Ideas Wisely

Always be sure to select snacks that are low in calories and do not contain processed substances. For example, some sugar substitutes can cause cramping and intestinal distress. These are two scenarios which should never be encountered when traveling.

Eating Out Healthy Options

Eating healthy while traveling is actually much easier than you may think if a handful of tasty treats are included within a well-balanced diet. What do the experts at Spatz3 have to say?


Eating healthy on vacation also involves what you drink.


We need to remember that your body will require water to adequately digest food. This is even more relevant when the temperatures outside begin to rise. So, make it a point to drink plenty of water.

Speaking of water, were you aware that this seemingly innocuous substance can help you to feel fuller for longer periods of time? This is why water represents a pivotal component of any well-rounded diet. Always make it a point to have a bottle close by. Experts recommend consuming at least three liters of water each day.


On the other hand, juice bars, where you can get fresh squeezed fruit and vegetable juices, are becoming increasingly popular. Just the other day, I discovered that our local coffee place is now serving freshly made juices. And many conventional restaurants have added smoothies to their menus.

The next best thing to fresh juice is bottled juice that is pasteurized with pressure as opposed to heat. Sometimes called HPP (high pressure processed) juices, they are often found in airports.

Protein Shakes

You can also drink sugar-free protein shakes. This type of meal replacement has been a staple within the fitness community for decades. Why not eat on the road with the help of these drinks? They are packed full of vitamins, minerals and a wide spectrum of essential nutrients. These substances will also help to stave off pesky hunger pains if you plan on traveling for an extended period of time. Choose shakes that do not contain any sugar, as these will help you to avoid consuming excess calories.

Eating Out Healthy Options

Food And Snacks

Eating out healthy food will also involve leveraging modern technology. Many tasty treats are now available in the form of vacuum-packed bundles. These will not require any type of refrigeration and they can last for extended periods of time. Chunk light tuna, cooked garlic potatoes and gluten-free whole-grain pasta are some excellent options to consider.

Pop into a health food store and buy the dried fruits, seeds and nuts you most enjoy. Mix them all together in a plastic bag or container and you’ve created your own personalized trail mix, with only the ingredients that you prefer. One note of caution: be careful about dried fruits, such as banana chips, that often have tons of added sugar.

Some sandwiches will keep well even without refrigeration. Try peanut or other nut butters or even hummus as a sandwich spread. You can also add beef, fish or pork jerky for some protein. A homemade savory muffin (also called hand pie) is another healthy snack option.

Energy bars run the gamut from healthy choices to candy. When making your choice, look for a bar that has at least 3 grams of protein and fiber and less than 10 grams of sugar.

Vegetables And Fruits

If you’re going to be out for the day, consider packing your own fruits and vegetables. Hardy vegetables like carrots and peppers are better choices than lettuce. A whole banana is going to take a beating in your beach bag, but apples, citrus fruits, grapes and pears should hold up well.

Melon, berries and tropical fruits like mango and papaya can be cut into chunks and carried in containers. Bring plastic spoons and you have a fabulous snack, full of vitamins. Of course, if you have to eat in a conventional restaurant, try to find one with a full salad bar.

Vegetable and fruit snack bags have the convenience of potato chips without all the added fat and salt. Look for snack size packaged items such as dried apples, flavored kale chips, veggie crisps, dried coconut and popcorn. Even a familiar box of raisins can be a great snack on the road. Just be careful to choose snacks with relatively low sodium (less than 250 mg/serving) and no added sugar.

Eating out healthy food

Eating out healthy with your Spatz Gastric Ballon

These tips for eating healthy on the road are both realistic and easy to implement. If you are already experiencing the benefits of a Spatz3 adjustable gastric balloon, why sacrifice these effects simply because you happen to be traveling? Be sure to refer back to this article in the future and to use it as a handy reference. The open road holds plenty of surprises and gaining weight should not be one of them!

All of these tips can also help you make healthier choices during and after your treatment with a Spatz3.

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