Healthy eating during travel is crucial for athletes who are often on the road during the season. Between competitions and training camps, athletes spend a significant amount of time traveling for their sport and often rely on what’s available at fast food chains, gas stations, or roadside restaurants.

In this article, we will discuss tips and tricks for making healthier food choices while on the go. From breakfast, lunch, and dinner to snacks and hydration during travel, we’re here to help you stay on track.

Preparing a Healthy Breakfast

A common issue with fast food breakfasts is that they are high in fats and/or added sugars while being low in protein and micronutrients. Options that I recommend limiting include sweet pastries such as Danish pastries, donuts, or cinnamon rolls, and fatty meat products like sausages and bacon. Healthier options that are available at gas stations or most hotels serving continental breakfasts include fresh fruit, milk, yogurt, eggs, oatmeal, and whole-grain bread.

You can combine several of these foods to create a balanced breakfast while traveling. Try to include a source of carbohydrates, healthy fats, lean proteins, and vegetables in each meal.

For example, a bowl of oatmeal with milk and nuts like chopped almonds or almond butter, fresh fruit, and a couple of boiled eggs. Or whole-grain bread with almond butter and a banana, along with a bowl of yogurt and blueberries. Keep in mind that you may need to bring along things like nuts, mixed nuts, or nut butter packets to add more nutritional value to your meals. If you’re passing through fast food, choose items that contain whole grains and lean proteins, and pair them with a glass of milk and/or a cup of fruit to add more essential vitamins and minerals.

Lunch and Dinner on the Road

As mentioned for breakfast, you should aim to include 4 components in every meal – a source of lean protein, healthy fats, carbohydrates (preferably whole grains or starchy vegetables), and vegetables (veggies/fruit). You don’t need to completely swap your burger for a salad to consider it a healthy choice, but you should consider a few changes to increase its nutritional value.

Order a plain hamburger with added lettuce, onions, tomatoes, and skip the mayo, or opt for a chicken sandwich with grilled chicken for a leaner protein choice. Instead of fries, or alongside fries, add a side of fresh fruit, apple slices, or a side salad, or to save money, plan ahead and bring along some fruit.

Fresh fruit is often quite expensive at fast food restaurants, so you’ll get a better deal if you bring a few apples with you on the trip. Instead of a soda, choose water or milk. Milk is a simple and easy source of protein when you need energy.

When selecting items from restaurant menus, especially during training, avoid options described as:

• Fried or battered
• Crispy or crunchy
• Fatty or with creamy sauce
• Gratinated or shrimp

Instead, choose items described as these, which usually contain less fat:

• Steamed, boiled, or cooked in water
• Baked, grilled, or roasted
• Tomato/marinara sauce
• Marinated in juice

Snacks and Hydration

It’s essential to bring healthy snacks with you while traveling, especially if you have limited food options along the way.

Foods that are easy to pack without the need for refrigeration include whole-grain baguettes or bread with nut butter, crackers or pretzels, protein bars, tuna or salmon pouches, beef or turkey jerky, figs, popcorn, mixed nuts or walnuts, dried edamame, and fruit.

Consider bringing a small cooler so you can keep even more snacks fresh on the road, such as hummus, meat and cheese rolls, or chopped fresh vegetables.