How to Find Healthy Restaurant Options on the Road: A Traveler’s Guide
Favoring Grilled Over Fried
Choosing grilled items over fried ones can significantly cut down on unhealthy fats and calories. Grilled chicken, available at places like Chick-fil-A, KFC, and Wendy’s, generally contains less fat compared to its fried counterparts and still provides ample protein.
Adding lots of vegetables to our meal is another smart move. Salads from Panera or Subway can be loaded with fresh vegetables like lettuce, tomatoes, cucumbers, and peppers. We can enhance these salads with grilled protein like chicken or turkey. Even chains known more for indulgent fare, such as Taco Bell and Burger King, now offer grilled or baked options in their menus, allowing us to maintain our health goals without sacrificing convenience.
Planning Meals for the Road
When embarking on a road trip, careful meal planning helps maintain a balanced diet and avoid unhealthy fast food. By preparing and packing high-protein snacks and ensuring a mix of fruits, vegetables, and other nutritious options, we can enjoy our journey without compromising our health.
Pre-trip Healthy Meal Planning
Before setting out, the first step is to plan our meals to ensure we have a variety of healthy options. We should aim to prepare meals that include a mix of proteins, fiber, and essential nutrients. For breakfast, options like boiled eggs, Greek yogurt, and high-protein cereal bars are practical and fulfilling. Lunch could include grain bowls with a mix of quinoa or brown rice, leafy greens, roasted vegetables, and a protein source like grilled chicken or beans.
Dinners can be pre-cooked entrées that can be easily reheated, such as vegetable stir-fry with tofu or chicken, and whole grain pasta with a variety of sautéed vegetables. Packing meals in portioned containers and using insulated bags can keep our food fresh. Bringing a reusable coffee mug and water bottle for each family member is also useful for staying hydrated and having access to hot beverages on the go.
Portable and Nutritious Snacks
Having a selection of portable snacks is essential for keeping our energy levels up between meals. Fresh fruit such as apples, bananas, and apple slices provide vitamins and fiber. Roasted almonds and cheese sticks are great for a quick protein boost, while veggie sticks like carrots and celery offer a crisp and nutritious alternative to chips. Greek yogurt, stored in a cooler, serves as a high-protein snack that can be paired with some flax seeds for added fiber.
Dried fruit and granola bars are excellent non-perishable options. For those who enjoy smoothies, prepping some with flax or chia seeds and storing them in airtight containers can be convenient. Lastly, pre-cut vegetables can be enjoyed with hummus or another healthy dip. By preparing a variety of these snacks, we can enjoy nutritious options without resorting to unhealthy fast food stops.
Special Diets Considerations
When eating out while on the road, it’s important to know how to find options suitable for various dietary needs. Whether you follow a plant-based diet or require gluten-free meals, there are plenty of choices if you know what to look for.
Eating Out as a Vegetarian or Vegan
When looking for vegetarian or vegan options, many fast-food chains and restaurants now offer plant-based meals. For instance, Panera offers the Mediterranean Bowl, which includes quinoa, arugula, cucumbers, and hummus. It’s a well-rounded meal that includes many essential nutrients.
We should search for menu items with a variety of vegetables such as spinach, lettuce, and tomatoes. Black beans and grilled vegetables are frequent offerings that add protein and flavor.
Additionally, it’s a good idea to modify existing menu items. For example, we can ask for a burger without the meat patty but loaded with extra vegetables and a plant-based dressing. Learning how to customize orders is key for vegetarian and vegan travelers.