If you’re new to the keto* friendly lifestyle or have been following a keto* friendly diet for some time, it can be challenging figuring out how to balance your diet while on the go. Rest assured, we won’t let you go this alone! Whether you’re gearing up for a fun getaway or simply just trying to get through the daily grind of juggling work and life, you can still keep your keto* friendly diet afloat without missing out on the fun. Keep the following tips in mind to help make your keto* friendly diet work for you while on the road!
Prepare Before You’re
On-The-Go
Hitting the road or hopping on a plane? Prepare in advance by researching the dining options at your destination, looking for restaurants that have FUN keto* friendly entrée options. After all, if this is your vacation, you don’t want to miss out on enjoying some of the local cultural cuisines!
If you're traveling by car, consider planning your route with stops in areas featuring restaurants that have keto* friendly options. A simple Google search can provide ideas for menu inspiration as well as a variety of other options that may work for others in your group.
If you'll be staying in a hotel, ask for a copy of their restaurant and room service menu in advance. You can typically find this available on their website, too. Some hotels also provide free breakfast, so ask ahead about what you can expect to find on their buffet or continental breakfast table. Also, take note of whether there are any grocery stores nearby. If not, you may wish to bring along some non-perishable keto* friendly snacks, like our Ratio Food cereal, granola, or bars.
For cruises, trains, and other forms of transportation that provide meals, find out what will be served ahead of time. In some cases, you may be able to request a keto* friendly meal if you ask in advance.
Now, if you’re simply just prepping for the week ahead (like most of us), you want to think with this same preparation mindset. Take a look at your calendar and note any working lunch meetings or late-night practices for the kids that will be tough to get dinner on the table. Plan ahead by bringing your refrigerated lunch bag with a few keto* friendly options, like our Ratio Food dairy snacks or bars, to keep you satisfied until you can make that balanced meal.
Understanding Menus
Good news! Almost every restaurant menu has a keto* friendly option that will excite and delight your taste buds! The tricky part can be deciphering how many macros your chosen dish has if you’ve decided to count them. Luckily, if you’re dining at a chain restaurant in the United States that has 20 or more locations, you’ll have access to the nutrition information for each dish1. However, for smaller establishments, the full nutrition facts may not be available and you may need to use your best estimate.
In either case, the United States Department of Agriculture (USDA) has some wonderful dining out tips that we recommend keeping in mind to help you with your keto* friendly order2.
- Read the menu. Search for terms like broiled, baked, steamed, grilled, poached, or roasted when selecting your entree. These cooking methods traditionally use less saturated fat and salt and will fit into your keto* friendly diet3.
- Volumize with vegetables. Start your meal with a salad, vegetable-based soup, or add the veggie as your side. Adding volume with fiber-filled veggies helps keep you full while also increasing the intake of important vitamins and minerals you’ll want to help keep you healthy while on your trip4.
- Control your sauce. Just because something is keto* friendly doesn’t mean you want to go overboard on it. Ask for the butter sauce on the side to help control your portions.
Some common keto* friendly menu options found at many restaurants include:
- Garlic steak with a vegetable, such as broccoli or asparagus
- Grilled chicken breast over a cauliflower couscous
- Seared salmon with a grilled broccolini
- Garden vegetable omelet with avocado and salsa
- Cobb salad with oil-based dressing
- Boneless hot wings with celery
Remember, don't be afraid to politely ask for substitutions when needed. Most restaurants will accommodate requests if they have the ingredients readily available.
Accommodation Considerations
If you have your choice of accommodations, consider booking somewhere that will allow you to prepare your meals rather than relying on restaurants and takeout. This will benefit your budget too! Look for hotels that have kitchens or kitchenettes or consider renting a house, apartment, or condo with a kitchen or kitchenette from a site like Airbnb.
Convenient On-The-Go Keto* Friendly Snacks
With time differences, packed schedules, and the potential for limited dining options, travel can certainly throw off your eating schedule. Prepare for unexpected hunger by bringing a variety of non-perishable keto* friendly snacks with you that don’t have to be refrigerated.
Nuts are one great option for keto* friendly road trip snacks or a bite to eat during a busy day because they are not only convenient but also contain fiber, healthy fats, and protein5. But, if portion control is a challenge, then consider adding a box of Ratio Food Keto* Friendly Bars into your luggage or carry-on for on-the-go snacking.
When you're ready to head out, take a bar with you! They’re perfect for a hike, sightseeing tour, or for quick nourishment when playing a round of golf! They're also a delicious choice for stocking your desk or breakroom at work with easy-to-eat, keto* friendly options when that mid-afternoon hunger strikes.
Cereal is another option you’ll find many health enthusiasts traveling with. It’s a great way to start your day while utilizing the free breakfast bar found at your hotel for necessities like milk, coffee, and a piece of fruit. Packing the Ratio Food Keto* Friendly Cereal or Granola ensures you’re staying on track with your keto* friendly lifestyle, while also helping you start your day with at least 8 to 9 grams of protein too.
Keto* Friendly Snacks For the Cooler
If you’re camping or enjoying a beach day, you have additional options for keto* friendly snacking. Bring a cooler and stock it with a variety of hydrating beverages and keto* friendly snacks like cheese, hummus, assorted veggies, and pesto dips. These tasty options make wonderful snacks eaters of all ages will enjoy!
Another great keto* friendly snack for camping or the shore are the Ratio Food Yogurt Cultured Dairy Snacks. They come in a variety of tempting flavors like Mixed Berry or Coconut, and you can even opt for ones that include granola for added crunch.
If your beach days are limited and find yourself in an office with a refrigerator, then relish in the beauty of stocking up on Ratio Food dairy snacks to fight off that mid-morning hunger too!
Shop with Ratio Food
Remember, when you’re away from home, you don't have to sacrifice the keto* friendly lifestyle you’ve worked hard to maintain. Let us do the work for you so you don’t have to spend your mealtime calculating what you can eat. That's where Ratio Food comes in.
We did the math for you by displaying the macros front and center on all our products, so you can focus on enjoying your delicious snack. Our keto* friendly snacks are made from real food and we develop every recipe carefully to provide high-quality macronutrients. Our snacks are great for days when you need something quick, portable, and tasty – whether you're at home, at the office, on a road trip, by the campfire, or soaking in the rays at the shore. Shop now and get ready to hit the road.
*Always consult your physician before starting an eating plan that involves regular consumption of high fat foods. See information for calorie, total fat and saturated fat content.
Sources
- https://www.fda.gov/food/food-labeling-nutrition/menu-labeling-requirements
- https://www.myplate.gov/tip-sheet/dine-out-take-out
- https://www.myplate.gov/tip-sheet/healthy-food-preparation
- https://www.cdc.gov/diabetes/library/features/role-of-fiber.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
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