Eating Out + Travel Eating
Today’s Teaching Video from Coach Kelsey:
Homework:
Look up the menus from 3 of your most common restaurants to eat out at. Find 2 healthy meal options at each one so you can be prepared the next time you go out.
Teaching:
It’s definitely possible to eat healthy while traveling. Your quality might go down a tad, as you might not always be able to get grass-fed or wild caught, but you can certainly watch the calories and balance the macros. It just comes down to remembering your basics – Protein – Carb – Fat. Here’s some tips…
Part 1: Mastering Restaurant Eating
Support Local Small Business & Farms!
- More restaurants serve local meats & veggies today than ever before. Look for those “foodie”, non-chain restaurants
- Grass-fed & Free-Range meats, organic veggies, gluten-free
Do your Research!
- Ask Around
- Search Online
- Recommend Places You’ve Found or Heard About When Dining w/Friends
Don’t show up starving!
- Take an Apple or other Fruit
- Eat a Light Snack before going
What to drink?
- Water with lemon
- Seltzer or Club
Appetizer?
- Choose Meat or Veggies
Hold the bread!
- Ask Wait-staff not to bring bread to the table
- Ordering a Hamburger or other “Sandwich”? Ask for “No Bun”. Even Fast Food Places will comply.
Main Dish should Contain:
- Protein (meat, fish, poultry, eggs)
- Carb (Fruits & Veggies)
- Fat ( Olive Oil, Butter, Coconut Milk, Avocado)
Ask For:
- Grilled or Baked in butter, not oil OR grill dry
- Ask for Guacamole or Avocado on the side
- Steamed or Grilled Veggies
- Baked Sweet Potato instead of Regular Baked Potato
Create Your Own Meal!
- Get the Biggest Salad & add protein
- Ask for toppings like grilled veggies
- Ask for Olive Oil & Vinegar or Dressing on the Side
- No Croutons!
Need a Little Sweet?
- Try Fruit – Grilled or as a Side
- Black Coffee or Espresso
Breakfast – Stick to Traditional:
- Eggs (cooked to order), Bacon, Sausage (gluten-free), ham, & steak
- Fruit instead of hash browns, pancakes, toast or biscuit
Want an OMELET?
- Ask for NO PANCAKE BATTER
- Are Eggs “Fresh Cracked” or from a bag?
Part 2: Airport Eating
- Find a restaurant once you’re settled in and waiting for your flight. Grab a solid meal before hopping on that long flight. Same as above applies.
- Pack snacks. Jerky, trail mix, dried fruit, protein bar are all great purse/backpack snacks to bring along for a flight.
- As soon as you get off the flight, plan for a meal. Where will you eat? Find a nearby restaurant and get a meal in.
- Intermittent fasting is a great thing when it comes to travel! These are perfect days for an intermittent or a full day fast.
Part 3: Traveling to Another City?
Do your research! What’s there? Spend 10 minutes perusing the internet. Easy google “healthy restaurants Austin, TX”. Look through some menus.
AND HERE’S A WONDERFUL RESOURCE FOR PLANNING ROAD TRIPS/FLYING WHEN IT COMES TO FOOD:
https://www.stevespaleogoods.com/Protein-Sampler-p/sampler-protein.htm
Furthered Learning Articles On Today’s Topic:
https://ultimatepaleoguide.com/eat-paleo-on-the-road/
https://paleoleap.com/paleo-and-travelling/