Making good food choices while travelling.

1. High Flying Energy for
Business Leaders
Food Choices for
Travel & Top Tips
Enjoy 10/10 energy all day
and every day

2. 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 what’s available

3. 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?

4. 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

5. Quick Start GL
• Bread 1 slice 10GL
• Rice Cake/Ryvita 6GL
• Oatcake 2GL
• Rye bread 1 slice 6GL
• Croissant 17GL
• Muffin 17GL
• Banana ½ - 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

6. ü Get organised & plan your food
ü Keep your food diaries
ü Stick to 45GLs per day
ü Plate Balance
ü Protein with meals and snacks
ü Eat less processed / refined food
ü Eat 2 low GL snacks between meals (if required)
ü Drink more water
Low GL Foundations

7. Find out more
If you’d 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