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