Pro-carbs & Eating on the Go

Written by Jen Bailey, ACE CPT

Do you travel for work and find it challenging to eat healthy? Dan and I have been in your shoes and we are here to help! First and foremost, we recommend investing in a cooler or a meal management bag, such as Six Pack Bags (click on the Bags tab). My favorite is the Renee. It fits perfectly in the overhead bins on a plane and I have even fit it under the seat in front of me. Next, pack simple pro-carb snacks at home or stop by a grocery store before you get to your hotel. We simply use Google to find stores nearby. Finally, make the time to prepare ahead, even if you have only five minutes. Preparing your snacks ahead of time or making a game plan for when you arrive to your destination will set you up for success. Here is more information about pro-carbs as well as tips and tricks for the person on-the-go.

Pro-carbs

Like your meals, your snacks should also be balanced. We recommend choosing a pro-carb for your snack. A pro-carb is our name for a carbohydrate paired with a protein and/or fat. Why this pairing? Long story short, to keep your blood sugar levels happy and provide you with steady energy versus experiencing the “crash.” Plus, protein helps you to feel fuller longer—BONUS! Here are just some of our favorite pro-carb snacks.

• 1 medium apple + 1 string cheese
• 1 rice cake + 1 tbsp almond butter
• 1 container Oikos Triple Zero Greek yogurt + ½ c berries
• 1 medium peach + ½ c cottage cheese
• Raw veggies + ¼ c hummus

Here is a couple of our favorite pro-carb meal replacement.

• 1 pouch chocolate Juice Plus+ Complete shake mix + 2 tbsp almond milk + 2 tbsp natural peanut or almond butter--combine shake mix and almond milk until it forms a pudding texture then add nut butter
• 1 pouch vanilla Juice Plus+ Complete shake mix + 8 oz almond milk + 2 scoops grape Optimum Nutrition Amino Energy + 1/2 cup frozen berries--blend as a smoothie

When you are shopping for your pro-carbs, look for convenience such as individual packets of nut butter, shelf-stable almond milk in small containers, individual servings of cottage cheese, smaller pieces of fruit, etc.

Eating on the Go

In an ideal world, you would prepare every meal and snack. However, we do not live in an ideal world. It is inevitable that you will need to eat on the go or dine out at one point or another. So, let’s prepare you for success! Whether you are grabbing a snack at the gas station or dining out, here are some tips and tricks to help you stay on track.

Research before you go!

• If you know at which restaurant you will be dining, search for the menu online and get an idea of what you will order. Have a few choices in mind!
• Use Google to find grocery stores nearby.

Choose foods closest or closer to their natural form.

• Examples: apple, banana, string cheese, nuts, fresh cut veggies or fruit.

Pay attention to descriptions!

• Avoid foods described with words such as “au gratin,” “battered,” “breaded,” “creamy,” “fried,” “loaded,” “sautéed,” “smothered,” and “stuffed.”
• Choose foods described with words such as “baked,” “boiled,” “broiled,” “fresh,” “grilled,” “roasted,” and “steamed.”

Ask for dressings and sauces on the side.

• And use only what you need! Remember, the purpose of dressing and sauce is to add flavor.