NUTRITION ON THE GO...
Written by: Calder - 12th November 2023
In today's fast-paced world, many of us find ourselves spending a significant portion of working hours on the road. Whether it's long commutes or frequent business trips, maintaining a healthy diet can be a challenge.
The temptation of ever-present fast food and sugary snacks and the social pressure to indulge in alcohol during work-related events means, our choices often become habits. And habits are hard to break. But fear not Steven Campbell, Founder of The Midas Health & Wellness, shares strategies to ensure you stay on the path of good nutrition even when you're constantly on the move.
The downside to on-the-go eating
The on-the-go lifestyle can lead to a lot of poor food choices. Skipping meals (fasting not included), excessive caffeine intake, inadequate water consumption, oversized portions, and mindless snacking on sugary treats are all too common leading to massive energy slumps, brain fog and change in mood.
The repercussions are numerous including greater lethargy and increased stress, weight gain and associated health risks such as poor mobility, stiff joints and an elevated risk of type 2 diabetes, the list goes on.
5 tips to help you when travelling
Here are some ways to make positive lifestyle changes straight away.
- High Protein in each meal, red meat, chicken, fish, cottage cheese, lentils
- Replace your bread with vegetables and salad
- Have fruit instead of fast food or sugary snacks
- More water fewer fizzy drinks
- More walking less sitting
Healthier service station and supermarket stops
During long car journeys, it's beneficial to have some non-perishable food items on hand. Nuts, wholegrain rice cakes, tinned fruit, protein bars, or no-added sugar porridge pots can be a lifesaver. However, there will be times when you have no choice but to stop at a service station.
The first thing you see when you walk in is usually a fast-food chain. So, where you can, aim for items that combine protein and fibre or protein and healthy fats to keep you feeling full and to maintain stable blood sugar. Think chicken salad meals, fruit, nuts.
If you can stop at a supermarket, it’s easier to create a balanced meal on the go. Grab a wholemeal wrap, some lean protein like turkey slices or a tin of tuna, and a variety of veggies like a mixed salad bag or carrot and cucumber batons. You'll have a nutritious and satisfying meal in no time.
At The Midas Health & Wellness, the first pillar of health we talk about is Nutrition. By working out your ideal daily calorie intake and balancing every meal with the CPF formula you’ll be well on your way to a healthier approach.
What is the Carbohydrates Protein Fats (CPF) Formula?
40% carbs 30% protein 30% healthy fats = 100% ideal meal
How to work out your daily calorie intake
Here’s an example of how to work out your calories.
Step 1
Times your body weight by 25 (calories)
70kg x 25 = 1750 calories for the day
Step 2
Calculate the weight of each CPF element per day.
1750 x 40% divide 4 = 175 grams of Carbohydrates
1750 x 30% divide 4 = 131.25 grams of Protein
1750 x 30% divide 9 = 58 grams of Fat
Step 3
Calculate CPF for each meal. Depending on how many meals you have a day, divide by 3 or 4.
This example is based on 4 meals a day:
437.5 calories for each meal
Carbs - 43/44 grams a meal
Protein - 32/33 grams a meal
Fats - 14.5 grams a meal
Now, when you look at the ingredients and the nutrition information labels on food packaging, you will know if you are over your calories and CPF.
Intermittent fasting
For some, fasting is a way of staying in control. We have been brought up thinking we need breakfast first thing in the morning. Actually, what we do need is exercise, cold showers and meditation, but that's for another blog. It's not rocket science, you have one less meal, simple. It works!!
Overnight stays
For those who frequently stay away on business trips, finding healthy meal choices can be a challenge, especially at breakfast. Many places offer continental-style breakfasts with pastries and low-protein yoghurt. However, in lodges or bed and breakfasts, you can often request a more suitable breakfast. Opt for high-protein options like boiled eggs with toast or porridge. You can even supplement your breakfast by bringing your own extras, such as peanut butter. And you can be a little cheeky and ask the chef to cook you something that might not be on the menu, like an omelette.
Eating out
Eating out can be a minefield of unhealthy choices too, but you can make better decisions by following these tips:
- Choose grilled or steamed foods over deep-fried options to reduce fat intake.
- Opt for thicker-cut chips rather than skinny fries.
- Select lean meats like chicken, turkey, or fish.
- Go for boiled rice over fried rice for a healthier side.
- Order a side of vegetables with your dish to add fibre and nutrients.
- Pick tomato-based sauces over creamy ones to reduce calories.
Alcohol awareness
Frequent travellers might be tempted to consume alcohol excessively, often forgetting that it contains calories. While it's okay to enjoy a drink, moderation is key. Consider low-calorie mixers, choose white spirits over wine and beer, and be mindful of your alcohol limits.
In the world of work-related travel, maintaining a healthy plan is a challenge, but it's not impossible. By planning ahead, making mindful choices, and being conscious of what you consume, you can stay on track with your nutrition even when you're constantly on the move. Remember, small, sustainable changes can make a big difference in your overall health and well-being.
Safe travels!
Written by
Steven Campbell
Founder of The Midas
A note from the Calder team
Thanks for a great blog, Steven – some great advice for everyone travelling for work.
And with the healthy food theme in mind, if you’re looking to take a healthier approach to the menu for your next meeting or event, all our preferred partners are extremely committed to getting the food element right for Calder clients, not just nutritionally but sustainably too.
Talk to us today, please contact the Calder team here.
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