Trying to make good food choices can be tough, but what about when you’re out of your normal routine, on a road trip, or away on holiday? How do you stay on track when you don’t have full control over what’s on the menu?
As a health coach, one of the most common questions I get asked is:
“What happens to my eating routine when I’m traveling for work or holiday?”
Here’s my answer: sometimes, you simply won’t be able to control everything you eat, and that’s okay. Give yourself grace. One or two days of eating differently won’t undo your progress.
That said, there are strategies to help you make choices that keep your blood sugar balanced and your energy steady.
Pack Smart: Road Trip & Travel Snacks
The easiest way to stay balanced is to pack your own snacks before you hit the road. Here are some of my favorites:
Grab & Go Snacks
- Nuts & Seeds – almonds, cashews, sunflower or pumpkin seeds
- Cheese wedges or Babybels
- Biltong or jerky
- Cherry tomatoes
- Berries – strawberries, blueberries, raspberries
- Dark chocolate (70% or more)
- High-fiber crackers – pair with cheese
- Plenty of water
Prepared Snacks
- Veggie sticks – carrots, cucumber, celery, bell peppers
- Apple slices – pair with nut butter if possible
- Overnight oats or chia pudding – in a travel jar
- Hard-boiled eggs – pre-peeled for convenience
- Your own water bottle – refill along the way
When You Can’t Pack Snacks
Sometimes, you don’t have time to prep or shop before you leave, and your only options are service stations, fast food outlets, or coffee shops. Don’t panic, you can still make good choices.
Better Choices at Service Stations
Avoid:
- Ready-made sandwiches
- Crisps/chips
- Cakes, muffins, pastries
- Sweets and sugary chocolate
Choose:
- Filled wraps with protein & salad
- Soup
- Fruit & raw nuts
- A small pack of chocolate-covered nuts (around 30g)
- Water
Better Choices at Fast Food Outlets or Coffee Shops
- Take the burger or grilled chicken out of the bun
- Swap fries for a side salad
- Skip milkshakes, fizzy drinks, and pastries
- Choose a filled wrap or wholegrain sandwich with protein & salad
- Swap coffee for herbal or fruit teas if you want a caffeine-free option
Foods to Minimize
If you’re working to keep blood sugar steady, try to limit:
Bread, pasta, potatoes, bagels, burger buns, noodles, rice, pizza, nachos, garlic bread, bruschetta, pastries, battered or breaded foods, potato-topped pies, and sweet puddings.
Also watch out for hidden sugars in coffees, smoothies, milkshakes, and yogurt drinks.
Hydration Is Key
Keep a water bottle with you and stay hydrated, even if it means extra bathroom stops. Dehydration can make you feel hungrier and more fatigued.
Grace Over Perfection
Remember: it’s better to eat something than to starve yourself waiting for the “perfect” option. A couple of days of less-than-ideal eating won’t undo all your hard work. The goal is to feel good, stay energized, and enjoy your trip.
Reference: HCA The Hub Source Material
