( Nutrition )
ON THE ROAD TO
HEALTHY EATING
Ashleigh Feltham shares these tips to eating well while on the go .
hen you go on a roadtrip , do you
W merely accept this period as one
that will be an eating disaster , full of fatty foods and sugary drinks ? If you answered ‘ yes ’ then I am here to help you make this a thing of the past . The key to success here , is preparation !
Following is your roadmap of steps to help make your diet healthier and leave you feeling better once you ’ ve reached your destination .
Tip 1 . Buy products that won ’ t spoil
Opt for products that don ’ t require refrigeration . This could include :
• Canned vegetables ( try draining the salted water or if possible wash the vegetables using a strainer ).
• Beans ( kidney , chick peas , baked beans ).
• Whole grain breads .
• High fibre cereals ( aim for 3g to 6g of fibre per serve ).
• Tuna canned ( aim for the variety in spring water ).
• Boiled eggs ( store in cooler bag ).
• Pre-cooked meats ( keep frozen until just prior to leaving and store in a cooler bag to be able to eat the meats safely later in the day ).
• Nut butters , like low salt peanut butter .
A quick side note on perishable items : these need to be stored at a maximum of 5 º C and must be consumed within four hours after being above this temperature . It ’ s important because you do not want to let food poisoning ruin your trip !
Tip 2 . Get snack savvy
Ideal snack options include :
• Fresh fruit and to prevent any bruising package in a lunchbox that fits the fruit well . or buy a special container especially for that type of fruit .
• Muesli bars ( although check the whole grains and fibre content , as well as the amount of added sugar ).
• Whole grain crackers like rye crackers or rice crackers .
• Small tuna cans ( around 95g and these come in a range of flavours ; however , flavour can add a lot of extra calories so stick with spring water or Italian flavours where possible ).
• Nuts and seeds ( aim for unsalted varieties ; these can be bought in bulk and shared into small individual bags of around 30g – equivalent to a small handful ).
• Canned fruit in water or if in juice you can wash or drain the juice before eating .
• Dried fruit ( eat these sparingly as one and a half tablespoons is a serve of fruit ).
• Long life soups ( aim for the soup lowest in added sugar and salt – 400mg of sodium per 100g is considered moderate salt and less than 120mg of sodium is considered low ).
Tip 3 . Remember your hydration !
Beverage options include :
• Long life low fat milk ( try a few brands and see what suits you best ).
• Fortified soy milk or alternative ( if substituting for dairy make sure there is at least 100mg of calcium per 100ml of drink ).
• Long life fruit or vegetable juice ( aim for no added sugar ).
• Water , of course ! It ’ s free from calories and so good for you !
• Instant coffee or tea . If you use a sweetener , try stevia which comes from a plant and is a natural noncaloric sweetener .
Tip 4 . Remember the essentials
These include :
• cutlery ( spoon , fork and knife )
• bowl and plate
• cup / mug
• chopping board
• strainer
• lunch box
• cooler bag
• bottle opener
• water bottle
• thermos .
How to eat when on the road
1 . Plan when you are going to eat !
It may sound simple enough but when you let yourself run to ravenous hunger ( also known as feeling ‘ hangry ’), it can be difficult to choose the healthier options you have packed over the cheeseburger
16 OH ! MAGAZINE ( APRIL 2017 )