Tips for Eating Healthy Food On The Go

This week I want to talk about how to eat properly and stay on track when you are on the road or traveling a lot for work. The following recommendations I will make will be available to those who are doing their traveling by driving. If you are someone who flies a lot for work, please feel free to contact me and we can come up with strategies that will work for that situation.

When eating on the road, you will still want to focus on the same foods you would eat while following a healthy eating plan from home. A lot of foods that you should be eating will be available, you just have to look a little harder!

Gas stations - These places are great for grabbing some food that you can eat while driving.  Focus on the following: fruit, almonds/nuts, protein bars, ready to drink protein shakes in the cooler, beef jerky, p3 snack packs, hard boiled eggs, Greek yogurt, hummus packs, sparkling water, flavored water (not vitamin water). I have found that RaceTrac and pilot/flying J truck stops have the most things to offer. Try and find one of these places if possible.


Smoothie King - I only recommend The Activator here. They are all 300 calories or less and are high protein. Most other drinks here have way too many calories or sugar.

Calling ahead to pickup food - This is the option I would suggest if you have the time. Find a restaurant somewhere that you will be traveling to, place a to go order for a meal, and pick it up as you pass through. Try order the following types of dishes:

  • Fish, chicken or meat. Not fried.

  • Also salad with vinaigrette (no heavy dressing), or mixed vegetables

  • And also brown or white rice, qinoua, baked sweet or regular potato. 

  • Try and avoid bread, fries, soft drinks and desserts.

Fast food - If you have to get fast food, most establishments now list the calories count on the menu. Generally, you want to try and keep meals to 400 calories or less. Smart picks for a quick and easy meal are places where you have more control over what goes into your order. At a sandwich shop, it’s easy to make healthy adjustments such as no mayo, extra veggies and whole wheat bread. (Plus, they also often have salads and soups.) Ethnic eateries that offer build-your-own bowls, vegetarian options or grilled meat and vegetable plates are good bets, too.


With such a wide range of convenient meal options available — and the information you need to make smart, heart-healthy choices — you can feel good about what you eat even when life gets busy. Eating right and creating a tailored, targeted and personalized fitness program is the best way to get in shape. Contact Revive Fitness to schedule your first Personal Training Session with us today.

Article Author: Dwight Wilson

Dwight has over 14 years of experience and is an NSCA certified trainer specializing in weight loss and enjoys bodybuilding style training. Owner of Revive Fitness, Dwight educates his clients in the areas of strength training, cardiovascular endurance, and proper nutrition. Schedule your personal training session online or call 225-810-0954.

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