Eating Out, Traveling

Tips & Water Intake

Going Out to Eat + Traveling Tips

Heres ways you can practice on substitut-

ing foods, being smart and enjoy every-
thing at the same time. This is a good
way to find nutrition balance.
Tips & Tricks

Here's some examples you can intake. Its okay to

splurge, to enjoy your foods, but if you want to
stay on track with your goals ( especially if its fat
loss) then you need to moderate your calories
somehow.

This doesn't mean NEVER eat dessert or have an

alcoholic beverage. This means just to pull back
somewhere else in your diet.

1. Eating a burger without the bun to add cheese fries

2. Skipping the bread at the table so you can have a glass a wine

3. Having spaghetti squash so you can intake garlic bread

4. Skipping the appetizer so you can sip on a cocktail

5. Switch out half of your rice or potatoes so you can splurge on

dessert

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Tips & Tricks
• Keep yourself hydrated with water and add some mint, berries, lime or
lemon to make it more “tasty.”

• Look at the menu prior to going to the restaurant - many restaurants now ap-
ply the calories per each meal.

• Don’t be scared to tell your server about any restrictions that you have. It is
your health.

• Ask for your sauces and dressings on the side.

• Keep it simple- make sure you get a protein, carb and veggie for your meal.

• Look for words like grilled, broiled, steamed, blackened, light, fresh, sauteed,
roasted, or baked.

• Don’t stress out. One meal will not set you back from your goals.

• Follow the 80/20 rule. The idea is that 80% of your foods should come from
whole, unprocessed, healthy foods like veggies, fruits and lean proteins. The
20% of your foods come from foods that might be as healthy! That is com-
pletely fine. Its about enjoying. This is completely sustainable.

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Traveling Tips

• When traveling, try to make sure your room as a little kitchen-

ette. This will allow you to make your own foods and not eat
out all the time. Not that it’s a bad thing, but you will also be
spending a lot of money.

• Check to see if the surrounding areas has a supermarket

where you can grab some items.

• Bring a re-useable water bottle to always keep hydrated

• Pack some non-perishable items like protein powder, nuts,

protein bars, fresh apples etc.

• If you bring a cooler bag, pack some prepped meals like

chicken, quinoa, hard boiled eggs hummus and veggies

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Water Intake- How much water should you drink? Is it really important?

• Drinking water can be “over said” 100x but its true. Its important to us. Rea-
sons being;

• It flushes out toxins from our system

• Regulates body temperature through perspiration and cools the body

• Allows for proteins and carbohydrates to be absorbed and used by the body.
We need both for energy, development, growth and a healthy functioning
body and without any water they are useless

• Carries nutrients and oxygen throughout the body

• We should be drinking at least 8 glasses of 8 oz of water everyday. If you are

extremely active and in a warmer climate, you will be intaking more

• Using the water app helps, carrying a 36 oz water jug as well and just keep
refilling it

• I enjoy putting a lot of ice keeping my water cool and just has that nice re-
freshing taste. Add some lemon, lime or berries to get the plain taste out.