Nutrition While Travelling



Eating well while traveling, is it possible?

When you are away from home, either on vacation or for work, it can be more difficult to eat a balanced diet and achieve your nutritional goals. Know that it is possible to eat a balanced diet with a little imagination and knowledge. This article gives some meal ideas, either at restaurants or while camping.


Restaurants or at the airport

Breakfast

  • Fruit + eggs (or cottage cheese or Greek yogurt) + whole wheat bread

  • Whole grain breads or bagels peanut butter + eggs (or cottage cheese or Greek yogurt)

  • Whole grain cereal with milk + other source of protein

  • Whole grain turkey or chicken sandwich with 1 fruit (or fruit with peanut butter)

Lunch and supper

  • Grilled chicken or turkey or beef whole grain sandwich

  • Whole Grain Club Sandwich

  • Omelettes

  • Skewer of meat or seafood

  • Grilled chicken or turkey


Sides

  • Rice or baked potatoes

  • Steamed vegetables or salad

  • Ask for the sauces on the side (portion 1-2 tbsp)

Mcdonald's

Grilled chicken wrap + 1-2 bags of sliced ​​apples


Tim Hortons

Southwestern Grilled Chicken Wrap, Spicy Buffalo Grilled Chicken Wrap, Ranch Bacon Chicken Wrap, Classic Grilled Chicken Wrap, Habanero Simmered Chicken Bowl (sauces separately), etc.


Camping

Kit to have

  • Cooler with ice or electric cooler.

  • kitchen kit (example: https://www.decathlon.ca/fr/cuisine-et-hydration-camping/174678-21855-popote-camp-du-randonneur-mh500-inox-revetement-anti-adhesif-2- people-21l.html )

  • Stove (example: https://www.amazon.ca/-/fr/Caudblor-portable-adapter-hike-transport/dp/B09PYK32RL/ref=sr_1_4?__mk_fr_CA=ÅMÅŽÕÑ&crid=ZTH6TG3669WP&keywords=camping+stove&qid=1660232449&s=sports&sprefix= camping+sotve%2Csporting%2C91&sr=1-4)

  • Small propane tank

  • Can opener (or buy the rods that open without a rod opener)

Meal ideas

Breakfast

  • Slices of whole grain bread + nut butter + eggs + 1 fruit

  • Slices of whole grain bread + peanut butter + cheese + 1 fruit

  • 1 container of oatmeal in a jar + protein powder + 1 fruit


Lunch and supper

  • Sandwich or wrap with whole grains (eggs, chicken, ham, tuna) + mustard + carrots + 1 fruit

  • Soup: 1 container of ramen + can of canned vegetables (mixture of sugar snap peas and carrots, mushrooms or other) + proteins (1 can of tuna, can of salmon, edamame or eggs)

  • Chili: Half a can of Heinz Beans chili style 398 ml + 1 small can of tuna (or 1 egg or sardines, etc.) + 1 can of vegetables + 1 fruit


Vegetables easy to keep when camping:

carrots, cucumbers, peppers (to be eaten like an apple), etc.


Fruits easy to keep when camping:

apples, oranges, clementines, grapefruits, dried fruits, canned fruits, etc.


Fruit conservation guide (https://lafoodiescientifique.com/wp-content/uploads/2020/04/Guide-conservation-fruits-La-Foodie-Scientifique.pdf )


Snacks

  • 1 slice whole grain bread + nut butter

  • Mix of nuts + fruit (fresh or dried)

  • Tuna/salmon/sardines in can (or in bag) with flavor + 1 fruit

  • Tuna and crackers duo

  • Bars: protein for a little hunger and energy bars for hiking.

  • Beef/pork/fish jerky

  • Fruits (ex: bag of sliced ​​apples + peanut butter or container of grapes and cheeses)

  • Vegetables

Hydration: water + coffee + tea + herbal tea


Do not forget to taste the foods and dishes of the place visited!


Have a safe trip,

Karine Drouin RD, dietitian



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