Food Tips when on the go!

Posted byLittle.Ms.FitPosted innutrition

Ways to eat healthier while traveling, on the go or dining out. I get it, life gets busy and hectic and next thing you know you are in situations where you feel like you are stuck not knowing how to navigate your nutrition. Don’t panic, just like life is not perfect, sometimes your nutrition isn’t either (yes, I’m a realist!!). I get asked for options when traveling or dining out all the time so I thought putting together a list of ideas on how to navigate many different scenarios would help. Don’t let situations like this make you spiral, make the best decision you can, move on, and keep on track when you can! Hope this finds you well and you are enjoying your summer to it’s fullest!

Convenience store grab and go (in gas station or in airports)

  1. Hard boiled eggs
  2. Protein snack packs (cheese, nuts, and meats)
  3. Jerky
  4. Nuts (in moderation)
  5. Protein bars/ granola bars
  6. Fresh Fruit, or snack pack fruit (look for ones packed in water not syrup)
  7. Greek Yogurt
  8. Cheese sticks/string cheese
  9. Hummus & veggies or pretzels

Nonperishables you can pack on a trip 

  1. Protein bars
  2. Protein powder
  3. Tuna 
  4. Canned Chicken
  5. Instant oatmeal, Kodiak cakes has a protein packed one
  6. Nuts
  7. Rice Cakes
  8. Popcorn
  9. Canned veggies & Fruits

Tips when dining out (from fine dining to fast casual to being a guest at a dinner party)

  1. Be very cautious of salad dressings. Skipping them all together or asking for them on the side so you can choose the quantity you like. White dressings are usually mayo based and often times more calories than oil and vinegar based dressings (although sometimes that can be sneaky too). Using lemon or lime squeeze with salt and pepper on salads can add some flavor and moisture without having heavy dressings.
  2. Dipping sauces and spreadable sauces can add up fast. Mustard is low calorie, ketchup and buffalo sauce are runners up and the heaviest are mayos and ranch, blue cheese and thousand island type (general rule: if it looks creamy it likely has more calories). Asking for sandwiches and burgers without sauce completely or sticking to the lower calorie sauces.
  3. Added cheeses and nuts. Cheese can add a lot of calories on top of things that we may not even notice. For example: order a hamburger instead of cheeseburger, have your sandwiches with no cheese, order salads with no cheese or nuts(if they contain a good source of protein like chicken or tofu on top, if no protein, nuts and cheese may be fine to keep on there but beware that is higher in fats)
  4. Fried food. Choose your main entree to be something that is not breaded and fried. Choosing grilled foods will help. Instead of having fried potatoes as your side, have a side salad or fresh/cooked veggies. 
  5. Assume that many foods are cooked in added oils even if they are not breaded and fried. Examples: cooked/grilled veggies, or sides like diced potatoes, hashbrowns etc, grilled chicken, seafood etc. Unless you ask how it was prepared or request special preparation you will need to account for the calories of the oils, hard to quantify but an estimate is better than nothing in these cases if you don’t know exactly.
  6. Pasta sauces. Pesto and marinara are generally lighter options than heavy cream based sauces. 
  7. Pre dinner appetizers. Free chips & salsa, and bread & butter can be eaten quickly and add up quick. Most appetizers ordered on the menu are fairly calorically dense as well, so proceed with caution and enjoy in small amounts unless it is your main entree. 
  8. Drinks. Alcohol adds up quick. Generally speaking: Beer, and mixed drinks tend to be higher calories. Wine, seltzers can be lighter. Hard alcohol on the rocks or in water with muddled fruit or herbs have lightest calories. 
  9. Dessert. Either passing completely or sharing one treat for multiple people. 

Popular chain restaurant menu items

I found these lists online, some menu items may be different depending on locations. I have not double checked the items and their values this is just meant to be a quick reference but always see restaurants nutrition facts for full detail) 

When in doubt follow some of the tips from above when choosing menu items.

Tip for all fast food restaurants: Order a smaller portion size, AKA a kids meal

Qdoba & Chipotle 

Great options! Building as you order allows you to fully customize your orders here, and they label their menus with calories to make it even easier.

Subway

Ordering any sub as a salad is a great option. Watch the added cheeses, nuts, dressings, etc.

1. 6″ Roast Beef

– 320kcal: 5F/45C/25P

2. 6″ Oven Roasted Chicken

– 320kcal: 5F/45C/23P

3. 6″ Turkey Breast

– 280kcal: 3.5F/46C/18P

4. 6″ Rotisserie Chicken

– 350kcal: 6F/45C/29P

5. 6″ Steak, Egg White & Cheese

– 450kcal: 18F/45C/28P

Arby’s

1. Roast Beef Classic Sandwich

– 360kcal: 14F/37C/23P

2. Prime-cut Chicken Tenders (3)

– 360kcal: 17F/28C/23P

3. Double Roast Beef Sandwich

– 510kcal: 24F/38C/38P

4. Turkey Gyro

– 470kcal: 20F/48C/25P

Chick-Fil-A

1. 12-count Grilled Nuggets

– 210kcal: 5F/3C/38P

2. Grilled Chicken Sandwich

– 310kcal: 6F/36C/29P

3. Grilled Market Salad w/ Grilled Nuggets

– 350kcal: 14F/27C/31P

4. Grilled Chicken Club Sandwich

– 430kcal: 16F/36C/37P

5. Grilled Chicken Cool Wrap

– 360kcal: 13F/30C/40P

6. Egg White Chicken Grill

– 300kcal: 7F/31C/25P

Firehouse Subs

1. Small Club on a Sub w/ no mayo

– 290kcal: 9F/31C/20P

2. Small Hook & Ladder w/ no mayo

– 260kcal: 7F/31C/18P

3. Small Turkey Bacon Ranch w/ no mayo

– 310kcal: 13F/29C/20P

4. Chopped Salad w/ Grilled Chicken w/ no dressing

– 260kcal: 8F/15C/34P

5. Chopped Salad w/ Turkey & Grilled Chicken (no dressing)

– 350kcal: 9F/20C/52P

In-N-Out

1. Hamburger w/ Protein Style Bun

– 240kcal: 17F/11C/13P

2. Hamburger w/ mustard & ketchup instead of spread

– 310kcal: 10F/41C/16P

3. Cheeseburger w/ Protein Style Bun

– 330kcal: 25F/11C/18P

4. Cheeseburger w/ mustard & ketchup instead of spread

– 400kcal: 18F/41C/22P

5. Double Double w/ mustard & ketchup instead of spread

– 590kcal: 32F/41C/37P

Jack in the Box

1. Grilled Chicken Fajita Pita

– 350kcal: 12F/36C/24P

2. Grilled Chicken Salad

– 348kcal: 15F/26C/35P

3. Breakfast Jack

– 350kcal: 18F/30C/16P

4. Chicken Club Salad w/ Grilled Chicken Strips

– 348kcal: 15F/26C/35P

5. Southwest Salad w/ Grilled Chicken Strips

– 348kcal: 15F/26C/35P

Kentucky Fried Chicken

1. Original Recipe Chicken Breast

– 390kcal: 21F/11C/39P

2. Kentucky Grilled Chicken Thigh

– 150kcal: 9F/0C/17P

3. Kentucky Grilled Chicken Breast

– 210kcal: 7F/0C/38P

4. Kentucky Grilled Chicken Drumstick

– 80kcal: 4F/0C/11P

5. Kentucky Grilled Chicken Wing

– 70kcal: 3F/0C/9P

McDonald’s

1. Egg McMuffin

– 310kcal: 13F/30C/17P

2. McChicken w/o mayo

-300kcal: 10F/38C/14P

3: Filet of Fish w/o mayo

-300kcal: 9F/38C/15P

Apple slices, Fruit & Maple Oatmeal are healthier options in addition

Panda Express (all without rice or noodles)

1. Kung Pao Chicken

– 290kcal: 19F/14C/16P

2. Grilled Teriyaki Chicken

– 300kcal: 13F/8C/36P

3. Grilled Asian Chicken

– 300kcal: 13F/8C/36P

4. Teriyaki Chicken

– 380kcal: 13F/14C/41P

5. Broccoli Beef

– 150kcal: 7F/13C/9P

Popeyes Chicken & Biscuits

1. Blackened Chicken Tenders (3)

– 170kcal: 2F/2C/26P

2. Blackened BBQ Chicken Po’ Boy

– 340kcal: 7F/49C/24P

3. Mild Chicken Leg

– 160kcal: 9F/5C/14P

4. Spicy Chicken Leg

– 170kcal: 10F/5C/13P

5. Blackened Chicken Tenders (5)

– 283kcal: 3F/3C/43P

Quiznos

1. Ham Egg & Cheddar Grilled Sammie

– 330kcal: 16F/36C/19P

2. 4″ Black Angus Steak w/o cheese or dressing

– 255kcal: 4.5F/35C/16P

3. Large Honey Mustard Chicken Salad w/o dressing

– 290kcal: 16F/14C/32P

4. Large Chef Salad w/o dressing

– 310kcal: 16/14C/32P

5. Large BBQ Ranch Salad w/o dressing

– 270kcal: 10F/15C/34P

Sonic Drive-In

1. Jr. Burger

– 330kcal: 16F/32C/15P

2. Chicken Strips Kids Meal

– 230kcal: 11F/18C/15P

3. Classic Grilled Chicken Sandwich

– 480kcal: 22F/39C/32P

4. Grilled Chicken Wrap

– 420kcal: 14F/41C/30P

5. Vanilla Cone

– 240kcal 12F/30C/4P (pre-workout carbs!)

Taco Bell

1. Breakfast Soft Taco w/ egg & cheese

– 170kcal: 9F/15C/7P

2. Grilled Steak Soft Taco

– 200kcal: 10F/17C/12P

3. Fresco Soft Steak Taco

– 140kcal: 4F/17C/10P

4. Fresco Soft Chicken Taco

– 150kcal: 6F/16C/9P

5. Chicken Power Bowl w/o avocado ranch, rice, guacamole

– 260kcal: 10F/17C/24P

Wendy’s

1. Full Size Apple Pecan Chicken Salad w/o dressing

– 350kcal: 11F/28C/35P

3. Large Chili

– 250kcal: 7F/23C/23P

4. Jr. Cheeseburger

– 280kcal: 13F/25C/16P

5. Grilled Chicken Sandwich

– 370kcal: 10F/38C/34P

6. Grilled Chicken Wrap

– 270kcal: 10F/24C/20P

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