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Food Choices for Travelling

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Aileen Smith

This document provides tips and guidelines for maintaining energy levels throughout the day, especially when travelling or commuting. It recommends planning meals and snacks in advance, being prepared with food, and eating regularly to keep blood sugar levels stable. The guidelines suggest aiming for 45 or 60-70 Glycemic Load (GL) per day to support weight loss or maintenance. It lists common foods and their GL values, and provides foundations for a low GL diet like keeping food diaries and choosing less processed options.

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High Flying Energy for Business Leaders Food Choices for Travel & Top Tips Enjoy 10/10 energy all day and every day
When Travelling Biggest challenge may be EATING REGULARLY Plan ahead Be prepared take snacks/meals/water if possible Factor in time to eat before you travel or to buy food for your journey Check out shops/cafes before you travel so you know whats available
When Commuting Similar to travelling Be prepared for delays may result in later meals emergency snacks What is your routine? What and when will you eat breakfast? At home? On the move? On arrival at work? What will you choose to eat and drink on your journey home?
Copyright zest4life 2007 10 GLs for breakfast + 5 GLs snack + 10 GLs for lunch + 5 GLs snack + 10 GLs for dinner (+ 5 GLs for either a drink or a dessert) Eating regularly will help keep your blood sugar levels even = encouraging fat burning rather than fat storing The ground rules Weightloss: 45 GLs Maintenance: 60 to 70 GLs
Quick Start GL Bread 1 slice 10GL Rice Cake/Ryvita 6GL Oatcake 2GL Rye bread 1 slice 6GL Croissant 17GL Muffin 17GL Banana 遜 - 5GL Apple/Pear/Orange 5GL Berries 1 punnet 5GL Carrot 1 large 7GL Beetroot 1 large 7GL New potatoes (3 small) 7GL 1 Weetabix 7GL Special K 15g 7GL Porridge 90g 7GL Corn flakes 10g 7GL 40g (dry) Brown Rice 65g(dry) Quinoa 35g (dry) Pasta 25g (dry) cous cous
端 Get organised & plan your food 端 Keep your food diaries 端 Stick to 45GLs per day 端 Plate Balance 端 Protein with meals and snacks 端 Eat less processed / refined food 端 Eat 2 low GL snacks between meals (if required) 端 Drink more water Low GL Foundations
Find out more If youd like to know more about: HIGH FLYING ENERGY Food choices for Travel and Top Tips Enjoying 10/10 energy all day and every day Please book a complimentary Health & Energy Evaluation Call (25 mins) at www.thehealthheroinenutritionclinic.com or call on 0191 285 5612

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Food Choices for Travelling