The Complete Beginner’s Guide to Eating Well When Travelling

Guide to Eating Well When Travelling

Here we go. Continuing on with last week’s 5 More Travel Secrets that will Help you Live Long and Prosper. This is the third post of my three-part travel series. I mentioned that the last, and perhaps most important element to ‘living long and prospering,’ especially on the road is what you eat. Yep. What you put in your pie-hole. And hopefully, it’s not just pie.

Related Post: 5 Travel Secrets that will Impress Your Friends

First of all, I’m sure you might be aware, but I am of the opinion that Canada’s Food Guide is, as the British say, ‘bollocks.’ (That means crap, right? No. Actually, I googled it, and it means testicles, which is completely inappropriate and out of context… anyways…) It’s always been the result of pressure from political groups and the agriculture industry. I’m generalizing, of course, but all you have to do is look on Netflix for a wide array of documentaries exposing the evils and ulterior motives behind communicating what the general public ‘should’ be consuming for good health. But this post isn’t’ about the controversies of the Canada or US Food Guides. It is a compilation of ways that you can eat healthfully on the road, and when you can’t always cook for yourself.


1. Eat Breakfast

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I feel like I’m not even adding to your life by just telling you to eat breakfast. Why wouldn’t anyone NOT partake in this delightful enjoyment when they get up in the morning? It’s my favourite meal of the day, followed closely by second breakfasts, elevenses, lunch… you get the picture. It floors me when people skip breakfast, the most important meal of the day. It’s the most elementary thing you can do for your body. Get up, work out, have breakfast. Ok, the work out before breakfast isn’t too conventional, but dammit, breakfast should be a given! If you want to really supercharge your metabolism then working out before breakfast should be part of the routine. But we’ll talk about metabolism another day.

Breakfast is a routine easy enough to implement at home, but what about on the road…when you have to hit the road to catch a 6am flight? Not sure about you, but I have a bad tendency to just pick up a coffee and a pastry at Starbucks. It is breakfast technically, but how much benefit is it giving your body? Since Starbucks is likely available wherever you are, I did a little digging as to what the healthiest choices are  these two ubiquitous fast-food joints.


Top Choices at These Two Omnipresent Restaurants

I’d be hard-pressed to find a more omnipresent food establishment than Starbucks and McDonalds. Instead of avoiding them for their unhealthy choices, here are the healthiest (breakfast and snack) items that you can have:

Menu ItemNutritional Summary
Spinach and Feta Wrap
280 cal, 3.5g sat fat, 10g total fat, 6g fiber, 18g protein
Reduced-Fat Turkey Bacon with Egg Whites on an English MuffinCalories: 280
Fat: 6 grams
Saturated Fat: 2.5 grams
Cholesterol: 20 milligrams
Sodium: 560 milligrams
Protein: 13 grams
Oatmeal with Fresh Blueberries, Agave Syrup, and Fruit, Nut and Seed MedleyCalories: 220
Fat: 2.5 grams
Cholesterol: 0 milligrams
Sodium: 125 milligrams
Sugar: 13 grams
Protein: 5 grams
Fruit & Maple Oatmeal 290 calories, 4g fat, 5g protein, 5g fiber
Classic Egg McMuffin (my favourite!)300 calories, 13 g fat (5 g saturated), 750 mg sodium, 31 g carbs, 17 g protein
Fruit ‘N Yogurt Parfait150 calories, 2 g fat (1 g saturated), 80 mg sodium, 30 g carbs, 4 g protein

An oatmeal cookie at Starbucks , by comparison:Guide to Eating Well When Travelling

Calories 290 Calories from Fat 100!!
% Daily Value*
Total Fat 12g 18%
Saturated Fat 7g 35%
Trans Fat 0g
Cholesterol 45mg 15%
Sodium 190mg 8%
Total Carbohydrate 40g 13%
Dietary Fiber 3g 12%
Sugars 20g
Protein 5g


2. Snacking

Have Good Snacks on Hand

Seriously, I really am the worst for this. A couple weeks ago I was frustrated that there was nothing in my pantry to munch on at home. So one night, I went to the grocery store after teaching my class. Hungry, with no one to stop me, I came home with four grocery bags of full of this.

Guide to Eating Well When Travelling A moment of w