This post is a part of Sprig & Vine’s month of wellness: expect Good Food Good Vibes all January long! We will be posting content throughout January that will help you kickstart the year feeling well and good, with healthy eating hacks, feel-good recipes, and tons of wellness inspiration.
Trying to stick to healthy food habits is especially challenging if you travel a lot, or are frequently eating out at restaurants. In both these situations, the food isn’t made in front of you; and you can’t be sure of how it’s been prepared or what’s in it. But it does not mean that you can’t have a social life while maintaining your health goals.
When we look at food with apprehension and anxiety, we assume that eating out means eating unhealthy, and travel is a time for “cheating” and binging on treats you normally wouldn’t allow yourself. When you stop looking at eating healthy as punishment; stop depriving yourself of things because of an article you read online claiming it’s terrible for you; you start seeing food as wonderful and pleasurable, and eating out or traveling as a way to experience new cuisines.
The key to staying healthy even when you can’t eat at home, is to make smart choices (that can be continued in the long run), coupled with a little dose of common sense of course. To help you stay on track, we made a list of suggestions (helpful reminders, really) so you can eat out without losing your mind.
EAT
When eating at a restaurant, it’s always good to know before hand where you’re eating, as well as their menu options. Call up the restaurant in advance if you have dietary concerns like being gluten-free or vegan, ask questions about whether your meat is grass-fed or not if that concerns you. Being informed with the little details will help you plan out your meal and make the best choice when you’re there.
Order a green tea or iced tea while you wait for your food; you’ll have something to keep you occupied, and make you less likely to binge on the bread basket.
Salads aren’t necessarily the “healthiest” choice at a restaurant. Unless you’re sure of their produce quality, stay away from overly leafy salads and raw veggies. Eat a salad if that’s what you want to eat, not because you think it’s the healthiest option. It’s better to order something you like, than force yourself to push a bunch of leaves around your plate until you’re no longer hungry.
Small changes that are easily implemented: Swap out sides of fries for grilled veggies, get rice instead of noodles, choose steamed over “crispy” (because crispy means deep fried, always), don’t miss out on the protein, and skip the greasy rich sauces and gravies.
DRINK
When it comes to alcohol, avoid the cocktails. Get something on the rocks with a squeeze of lime and a splash of club soda at best. You already know this, but sugary sodas are the absolute worst. You’re much better off sipping on sparkling water or a glass of wine.
DESSERT
Ok there is no way to make dessert healthier at a restaurant (and if there is, please fill me in!) Sugar is never a good idea and we’ve already been over that. Unless the café or restaurant is making refined sugar-free, naturally sweetened desserts, there’s no way to go around this one. Also, if you’re drinking with your meal, you’re already consuming sugar. Don’t drink and dessert?
However, if you must indulge (and sometimes we must) – do it in moderation. And share it with your friends!
TRAVEL
Because we’re always stressing and obsessing over what we eat, we think of vacation time as time-off from our diets, using it as an excuse to binge. Instead of forgetting all about staying healthy when on vacation, we can stay on track by making a few informed choices.
On the journey:
Long flights can really mess up your system. Long transits and layovers mean eating unhealthy snacks at airport lounges and restaurants. The best way to avoid this is BYOS. Bring your own snacks. I like to buy fruit and keep some handy snacks (like dates, nuts, and trail mixes) in my bag at all times so that I have something to munch on when I’m hungry + stick to my healthy routine at the same time. If you’re up for a little more prep, then check out these four healthy plane snacks you can make and bring with you during travels.
Some people also swear by intermittent fasting on long flights to help with digestion and stomach issues caused by traveling. Intermittent fasting on flights means going the entire duration of the flight without eating anything, only drinking tons of water in order to stay hydrated; and eating a healthy snack (like these energy balls) immediately upon landing to refuel. It’s said to help with jet lag, irritability, and bloating. Check out this post by wellness blogger Lee from America to know more about it.
Once you’re there:
Traveling is a great way to experience new cuisines, and it’s best to not limit yourself to a highly strict regimen when on vacation. If you’re traveling to another country, it’s a great idea to go out and sample the local cuisines. The quality of food and produce is going to be so much better than going to a restaurant that doesn’t serve local food. I also love exploring grocery stores in different countries for any new snacks, and going to any local farmers’ markets to buy seasonal fruit.
Most importantly: if things don’t go according to plan, or you find yourself straying too far from your regular habits; don’t beat yourself up about it. So, you hit the bars too hard on vacation, or consumed far too many sugary treats – things happen. Just make sure you give your system some time to reset once you come back. No stress.
What do you like to stay healthy when you’re eating out? Share your favourite tips!
Leave a comment below, or tag @sprigandvine.in on Facebook and Instagram with the hashtag #goodfoodpractices
