Eating on the move
Now that you’re on the ground at your destination we face a different set of challenges to food intake.
It’s mostly impractical to prepare your own meals in unless you’re an old-school bodybuilder who cooks their chicken using the hotel iron (true story: slice it small and wrap it in aluminium foil).
Even snacks can be challenging to carry around when you’re moving around a city or heading to multiple destinations.
This means that the majority of food intake is going to be ordered off a menu or picked from a buffet, which means we are going to need to be disciplined across the trip.
Mostly when eating out back at home we can order whatever we want, particularly when the food intake for the rest of the day is solid.
But if we take this approach on the road, it’s easy to overconsume at all meals and exceed energy intake for the day.
Good breakfast options are oats with fruit, yoghurt, or an omelette.
Often the breakfast options are very carb-based - cereals, sugary yoghurt, juices, toast, etc - so be wary if you find it easy to overconsume carbohydrates.
Lunches and dinners are a bit easier because there is usually a lean source of protein and more salad and vegetable options, although you still have to select them!
If there are going to be meetings or events that involve sit-down meals, it can be hard to control your intake particularly when set banquets are on the agenda and you don’t want to leave food sitting on your plate.
Eating less through the day can be used to mitigate this intake.
So long as the physical activity is being maintained, most people can maintain their weight while on the road without making drastic changes to other meals throughout the day.
Where it does become more challenging is if the goal is weight loss, in which case you might need to be stricter around food intake during the day and controlling energy intake in the evening.
Even when being entertained, alcohol intake is the variable that you can control.
Ideally, you can drink slowly and avoid sugary-mixers and cocktails.
A couple of glasses of wine should be fine, but remember that you become more relaxed so does your approach to food selection and portion control.