Published 14th August 2024
Navigating nutrition on the go: A guide to healthy eating while out and about
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We all know that looking after our health is important, and we want to get it right.
But managing this can be a real challenge when you're out and about rather than at home with your favorite ingredients at hand.
Whether you're on a long car journey, waiting at an airport, or nipping out for lunch from the office, it's easy to fall into the trap of convenient food choices that don’t always support your health goals.
But don’t worry. With a bit of planning and know-how, you can maintain a nutritious diet even when you're on the move.
Preparation is key
One of the best ways to make sure you eat healthily on the go is to plan your meals and snacks ahead of time.
For example, if you know you're spending the day at the office or have a long car journey ahead, why not prepare some meals and snacks to take with you?
Planning ahead gives you the opportunity to include foods you enjoy, and that nourish you, even when your schedule is uncertain.
It allows you to make choices about what you're eating rather than relying solely on what's available at the moment. But of course, it's not always possible to plan everything, so be ready to embrace the unpredictable, too.
Embrace the unpredictable
While planning ahead is ideal, life doesn't always follow our carefully laid plans.
There will be times when you find yourself in unexpected situations or faced with limited food options.
Instead of stressing about it, view these moments as opportunities to practice flexibility and make the best choices available to you.
It's easy to fall into the trap of thinking about what you "shouldn't" eat. However, this restrictive mindset can often lead to feelings of deprivation and may even trigger overeating later.
Instead, try shifting your perspective. Look at the menu as an opportunity to nourish your body and explore new flavors.
Ask yourself, "What nutritious additions can I make to my meal?" Perhaps you could order a side of veggies to boost your plant intake or choose a dish that includes a lean protein source.
This positive approach allows you to enjoy the foods that genuinely appeal to you while still making choices that align with your health goals.
By focusing on what you can add to your plate rather than what you should avoid, you'll likely find that your meals naturally become more satisfying and balanced.
This mindset can help you confidently navigate any dining situation, whether at a fast-food joint or a high-end restaurant.
Health is more than just food
Food is more than just fuel for your body. Food serves many purposes, and not all of them are strictly to provide us with essential nutrients.
Food can also be about enjoyment, social connection, and satisfying hunger. The key is to listen to your body and make choices that make you feel good both physically and mentally.
Physical activity, stress management, quality sleep, and social connections all contribute significantly to our health and happiness. When you're out and about, don't forget to consider these aspects too.
A walk during your lunch break, a few minutes of deep breathing while waiting for your flight, or a good laugh with friends over a meal can be just as beneficial for your health as choosing the “perfect meal.”
A truly healthy approach to eating acknowledges the joy and social aspects of food alongside its nutritional value.
Intentional eating on the go
Intentional eating on the go is about bringing awareness to your food choices and eating habits, even in the midst of a busy day.
It's easy to fall into autopilot when you're rushing between meetings or grabbing a quick bite at the airport, but taking a moment to pause can make a world of difference.
When we're rushing or stressed, we sometimes lose touch with our body's signals, sometimes missing hunger cues altogether.
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Take a moment to pause and check in with yourself. Are you feeling irritable, light-headed, or having trouble concentrating? These could be signs of hunger that stress might be masking.
On the flip side, are you reaching for food out of boredom or stress rather than true hunger?
When you do eat, try to minimize distractions. Put away your phone, close your laptop, and focus on your meal.
Notice the flavors, textures, and aromas of your food. Chew slowly and savor each bite.
Even if you only have a few minutes to eat, practicing mindfulness can transform a rushed meal into a moment of nourishment and calm in your busy day.
Intentional eating strategies
Aim to include a source of each nutrient: Complex carbs, high-quality fats, protein, and fiber
Ditch the guilt: Enjoy your food without feeling bad about your choices.
Listen to your hunger and fullness cues: Just because it's available doesn't mean you need to eat it all.
Feel good: Choose foods that will make you feel good both during and after eating.
Try something new: This can help you boost your plant diversity, and you might even discover your new favorite dish.
Stay hydrated: Don’t forget your reusable water bottle so you can sip throughout the day.
Veg it up: Try to include vegetables in at least one meal a day, even if it's just adding extra tomato or kale to a sandwich.
Practical tips for eating on the go
Batch cook a meal: Portion it up into containers and take with you to the office or on your journey.
Pack smart snacks: Bring along nuts, seeds, or fresh fruits that don't require refrigeration. For shorter trips, pack veggie sticks with hummus.
Cooler for longer journeys: If you're going on a long car trip, pack a cooler to store a wider variety of fresh, healthy foods and snacks.
Preparation: Airports are notorious for their overpriced and limited options, so pack your own snacks. Be mindful of security restrictions, but solid foods are usually allowed through.
Customize your order: Don't be afraid to ask for modifications to make your meal healthier, like dressing on the side or extra vegetables.
Make swaps: Can you swap the refined carbohydrates for whole grains? Can you swap fried foods for baked or roasted?
Try our Daily30+ wholefood supplement: Sprinkle it on your meals to help with your fiber intake.
Start your day with a scoop of ZOE science
Daily30+ is a wholefood supplement with over 30 plants to boost your fibre intake
Be kind to yourself
Lastly, remember that perfection isn't the goal. There will be times when eating healthily on the go is challenging but bear in mind that health is determined by what you do most of the time — our long-term dietary pattern.
It's not determined by the odd occasion that we have a less nutrient-rich meal or snack while we're on the go.
Occasional meals that are not as nutrient-rich here and there will not be detrimental to your health and will not prevent you from reaching your health goals, so don't stress about it.
Instead, focus on making the best choices you can in each situation. Your best can look completely different depending on the situation, your circumstances, and what’s available to you.
