S1E5: Tips For Eating On-The-Go • General Nutrition Guidance

Body Shepherd Personal Training

A need to eat on the go is a must for a lot of people, and if the meal prep in Week 6 didn’t happen or you just find yourself very hungry while out, with no food that you prepared, the on-the-go options become viable. What should we do? Here are some tips: Skip the sides like fries. You will get adequate carbs from a sandwich bun so there’s no need to get even more saturated fat, carbs, and salt from French fries. Go for protein. Instead of that side of fries, order 2 chicken sandwiches or 2 burgers. Protein is more satiating, so you’ll avoid hunger for a longer period of time. Soda is liquid body fat - do you want that? When we drink soda - even diet soda - the liver and pancreas get to work to deal with this new energy source. If there’s no use for that energy (and there won’t be if you’re on the go in your vehicle), the body converts the nutrients into stored energy for later use, aka, body fat. Diet drinks are particularly bad because they trigger an insulin response, but the insulin cannot do anything with the false sugar. Just avoid soda as much as you can - keep it for special occasions. Park your vehicle and use MyFitnessPal to quickly scan the best options. If you stop at, say, a Taco Bell, simply type in “Taco Bell” into MFP, and you will see their entire menu with nutrition information. It will take 3 minutes of your day, and you can choose smarter. Make a list of the options you usually encounter, research the best food options, and keep a note on your phone that lists the best options for your body’s goal(s). The point here is simple: Don’t let your circumstances own you. For road trips, instead of pulling off to hit a restaurant, consider stopping at a grocery store. Pick up a ready-to-eat rotisserie chicken, and eat that instead. I get a rotisserie chicken when I travel, and if I’m the only one eating it, I can get 4-5 meals out of it. Add in some raw veggies like carrot sticks, broccoli, etc. with some low-cal Ranch dressing, and it’s very satisfying.