Many of you are traveling for the holidays. This always presents an obstacle to staying on a decent eating regiment. Crossfit's 100 Words of Fitness suggests the following dietary guide-lines: Eat meat, vegetables, nuts, seeds, some fruit, little starch and no sugar. This is easier than it sounds, even on the road, if you are conscious about your eating decisions. A few simple points to consider:
1)Try to get some quality protein at every meal. A piece of meat about the size of a deck of cards should do it. You can find this anywhere, even if it's just adding some chicken to a salad. Protein helps spare muscle tissue breakdown and helps to stoke your thermogenic fire. It also helps you feel full and satisfied with your meal. Don't miss it.
2)Substitute vegetables for rice/bread/potatoes. Most restaurants will happily substitute veggies for your starches. This helps keep your portions under control (starches are usually the largest part of a restaurant meal), while increasing the nutritional density of your meal. Veggies are also loaded with fibre...you know the deal there...nobody likes to be 'off schedule' when traveling.
3)Get rid of the 'dead weight' in your meals. Need some protein? Order a burger, but that bun is just dead weight...get rid of that empty starch. Eat your side salad and your meat. By changing one element of your meal (eleminating the dead or nutritionally empty bits) you've made it a lot healthier.
4)Don't be afraid to mix and match. Need some protein to go? Get some low sugar beef jerky (check the labels) or some string cheese. Grab some almonds and an apple and you've got a pretty complete meal.
Remember: The items that pass your lips determine how you will feel for the next 4-6 hours. You are in complete control of this decision, even when on the road. It may take a little more effort on your part, but you'll feel much better for it.