With Sarah James, RN | BSN | Certified Health Coach

Healthy Eating For Business TravelersFeel Better Perform Better Look Better Sleep Better

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Why Healthy Eating on the Road is so Important

✤ Easier to get sick on road!

✤ Eating well keeps you sharp!

✤ Sleep better!

✤ More energy!

✤ Avoid energy crashes!

✤ Stay regular!

✤ Gain productivity

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What is Healthy Eating?

✤ Old Paradigm!

✤ New Paradigm!

✤ Micronutrients!

✤ Change How You Think About Food

Americans are Overweight, Starving and Sickly!

✤ Empty calories—processed foods!

✤ Body tells you it needs more food but what is it really craving?!

✤ Foods that contain micronutrients!!

✤ Protecting your body from free radicals!

✤ Toxins and Stress!

✤ We’re built to be disease proof!

✤ Fill with antioxidants and ITCs

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ANDI ScoresAggregate Nutrient Density Index!

Vegetables and…

✤ Fruits!

✤ Nuts!

✤ Seeds!

✤ Beans!

✤ Whole Grains

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GreenVegetables

✤ Mustard/Turnip/Collard Greens! ! 1000!

✤ Kale! ! ! ! ! ! ! 1000!

✤ Watercress! ! ! ! ! ! 1000!

✤ Bok Choy/Baby Bok Choy ! ! 824!

✤ Spinach!! ! ! ! ! ! 739!

✤ Broccoli Rabe! ! ! ! ! 715!

✤ Chinese/Napa Cabbage! ! ! 704!

✤ Brussels Sprouts! ! ! ! ! 672!

✤ Swiss Chard! ! ! ! ! ! 670!

✤ Arugula! ! ! ! ! ! 559

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Non-Green Vegetables✤ Radish! ! ! ! ! ! ! 554!

✤ Bean Sprouts!! ! ! ! ! 444!

✤ Red Pepper! ! ! ! ! ! 366!

✤ Radicchio! ! ! ! ! ! 359!

✤ Turnip! ! ! ! ! ! ! 337!

✤ Carrot! ! ! ! ! ! ! 336!

✤ Cauliflower! ! ! ! ! ! 295!

✤ Artichoke! ! ! ! ! ! 244!

✤ Tomato!! ! ! ! ! ! 190!

✤ Butternut Squash! ! ! ! ! 156

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Fruit

✤ Strawberries! ! ! ! ! ! 212!

✤ Blackberries! ! ! ! ! ! 178!

✤ Plum! ! ! ! ! ! ! 157!

✤ Raspberries! ! ! ! ! ! 145!

✤ Blueberries! ! ! ! ! ! 130!

✤ Papaya! ! ! ! ! ! ! 118!

✤ Orange! ! ! ! ! ! ! 109!

✤ Cantaloupe! ! ! ! ! ! 100!

✤ Kiwi! ! ! ! ! ! ! 97!

✤ Watermelon! ! ! ! ! ! 91

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Beans

✤ Lentils! ! ! ! ! ! ! 104!

✤ Red Kidney Beans!! ! ! ! 100!

✤ Great Northern Beans! ! ! ! 94!

✤ Adzuki Beans! ! ! ! ! 84!

✤ Black Beans! ! ! ! ! ! 83!

✤ Blacke-Eyed Peas! ! ! ! ! 82!

✤ Pinto Beans! ! ! ! ! ! 61!

✤ Edamame! ! ! ! ! ! 58!

✤ Split Peas! ! ! ! ! ! 58!

✤ Chick Peas! ! ! ! ! ! 57

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Nuts and Seeds

✤ Sunflower Seeds! ! ! ! ! 78!

✤ Sesame Seeds! ! ! ! ! 65!

✤ Flax Seeds! ! ! ! ! !65!

✤ Pumpkin Seeds! ! ! ! ! 52!

✤ Pistachios! ! ! ! ! ! 48!

✤ Pecans! ! ! ! ! !! 41!

✤ Almonds! ! ! ! ! ! 38!

✤ Walnuts!! ! ! ! ! 34!

✤ Hazelnuts! ! ! ! ! ! 32!

✤ Cashews! ! ! ! ! ! 27

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Other Foods

✤ Brown Rice! ! ! ! ! ! 28!

✤ White Potato! ! ! ! ! !28!

✤ Low Fat Plain Yogurt! ! 28!

✤ Chicken Breast! ! ! ! ! 24!

✤ Ground Beef, 85% lean! ! ! ! ! 21!

✤ White Bread!! ! ! ! ! 17!

✤ White Pasta! ! ! ! ! ! 16!

✤ French Fries!! ! ! ! ! 12!

✤ Cheddar Cheese! ! ! ! ! 11!

✤ Apple Juice! ! ! ! ! ! 11!

✤ Olive Oil! ! ! ! ! ! 10!

✤ Vanilla Ice Cream! ! ! ! ! 9!

✤ Corn Chips! ! ! ! ! ! 7!

✤ Cola!! ! ! ! ! ! 1

So How Do You Do It?

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Take Control!

✤ Prepare !

✤ Bring your own food!

✤ Know how to order at restaurants!

✤ Avoid food emergencies

Best Snacks for Avoiding Food Emergencies

✤ Nut Butter!

✤ Energy Bars!

✤ Raw nuts!

✤ Trail mixes!

✤ Seeds!

✤ Kale Snacks!

✤ Flax seed crackers!

✤ Sting cheese!

✤ Berries!

✤ Beef and Turkey Jerky!

✤ Carrots!

✤ Banana!

✤ Apples!

✤ Oranges!

✤ Cucumbers!

✤ Sliced bell peppers!

✤ Bag of oats

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Menu Management!✤ Roasted!

✤ Baked!

✤ Broiled!

✤ Sauteed!

✤ Grilled!

✤ Steamed !

✤ Shared

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Five Common Pitfalls (and their solutions)

✤ Lack of preparation!

✤ No time for breakfast!

✤ Too busy to plan!

✤ Peer pressure!

✤ Blood sugar crash

“Let food be thy medicine and medicine be thy food.”

–Hippocrates

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