Tips to Eat Healthy on the Road
1. Eat often
Skipping meals can be a slippery slope to blood sugar dips, putting your health and safety at risk. Eating every 3-4 hours prevents people taking certain diabetes medications from experiencing harmful low blood sugar levels.
2. Store a stash of healthy foods
Be ready for hunger to strike by packing diabetes-friendly foods so you can avoid high carbohydrate rest stop snacks. The best foods to eat with diabetes offer fiber, protein, and vitamins and minerals that can energize you while maintaining a healthy blood sugar level. You may find some of these foods at gas stations, quick stops, and convenience stores. Be sure to store perishable items in a cooler with ice.
Snacks that need a cooler for storing:
- String cheese, or individually wrapped low-fat cheese
- Hard-boiled eggs
- Plain greek yogurt cups
- Apples, clementines
- Cucumbers and hummus dip
Snacks that don’t require a cooler for storing:
- Low-sodium roasted or plain nuts/seeds
- Whole-grain crackers
- Peanut, almond, or cashew butter
- Dark chocolate (80% and up)
- Individual tuna or salmon packets or flip open cans
- Snack bars made with nuts, seeds, oats, or fruit (watch out for added sugar)
3. Master the menu
Fast food and restaurant foods can be high in calories, fat, and carbohydrates and may not be the best choices when you’re managing diabetes. Steer clear of menu items with the terms fried, creamy, breaded, smothered, and choose menu items with healthier terms ⸺grilled, steamed, poached, fresh, or broiled.
Balance your meals by selecting menu items including lean protein (think chicken, fish, tofu, or beans), a whole grain (brown rice, wheat pasta, whole wheat bread), and load up on vegetables.
4. Rethink your drink
It can be tempting to slurp on a giant gas station drink along your ride; however, sugar-laden beverages such as soda, energy drinks, sports drinks, and fruit juices can shoot your blood sugars up to unsafe levels. To quench your thirst, stick to water, seltzer water, club soda, no sugar added drinks, and drink packets, coffee with a splash of cream or milk, or unsweetened tea.
5. Try simple on the road workouts
Any exercise can benefit your diabetes. Keep workouts simple by keeping your body moving, whether outside, in your hotel room, hotel gym, or local gym. Before increasing your physical activity, it helps to talk with your doctor first, especially if you have any history of heart problems.
- Walk as much as possible.
- Do jumping jacks.
- Power up with push-ups.
- Jog in place.
- Try calf raises.
6. Be mindful of your medical care
When you aren’t traveling, it’s crucial to stay up-to-date with your doctor’s visits, tests, and check-ups. That way, you can have all the medication and glucose testing supplies you need for your upcoming travel plans.
While traveling, you may benefit from packing your medical records if you need medical care while on the road. Wearing a medical ID bracelet can help others know your urgent medical needs if there’s an emergency. If you need non-urgent medical help while away, visit convenient care clinics for wellness services and exams.
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