Maintaining a healthy diet often becomes challenging for busy contractors and frequent travellers, especially when long hours, tight schedules, and unfamiliar surroundings are part of the daily routine. Yet, proper nutrition is essential to staying energised, focused, and productive. In *Thriving Away from Home*, Ken Walters, Strategy Lead at Rooost, emphasises that eating right is critical to well-being, even when you're constantly moving.

Why Nutrition Matters

Eating well while travelling or working away from home plays a vital role in maintaining both physical health and mental clarity. Contractors and remote workers often face long days filled with physically demanding tasks, and without proper fuel, fatigue, sluggishness, and a drop in focus can quickly set in. Ken underscores how essential it is to prioritise nutrition, noting that even small changes in your diet can significantly impact your energy levels and overall performance.

Simple Healthy Eating Tips

Staying on top of your nutrition doesn’t have to be complicated or time-consuming. Ken advocates for small, manageable changes that fit seamlessly into your busy schedule. Here are some quick and practical tips to maintain a balanced diet while travelling or working remotely:

Plan Ahead: One of the simplest ways to maintain healthy eating habits is by planning your meals ahead of time. Bringing nutritious snacks like nuts, fruits, and whole grains can help you avoid the temptation of fast food or unhealthy vending machine options. These snacks provide essential nutrients and keep hunger at bay during long shifts.
  
Hydrate Frequently: Staying hydrated is critical, particularly during long workdays or extensive travel. Keep a water bottle handy, and aim to drink water consistently throughout the day. Dehydration can lead to fatigue, headaches, and a drop in concentration, making it harder to stay focused on the job.

Smart Meal Choices: When dining out or eating on the road, opt for meals that provide a balance of protein, vegetables, and whole grains. Simple decisions, like choosing grilled rather than fried food or adding a serving of vegetables to each meal, can make a big difference in your energy levels.

Quick and Nutritious Recipes for Contractors

In *Thriving Away from Home*, Ken provides practical, easy-to-prepare recipes specifically designed for people with limited time and kitchen equipment. Here are a few examples of quick meals that don’t sacrifice nutrition:

Vegetable Stir-fry with Lean Protein: This meal can be prepared quickly using a range of vegetables and lean protein like chicken or tofu. It’s versatile, healthy, and packed with vitamins and minerals.
  
Overnight Oats with Berries and Nuts: A perfect breakfast option, overnight oats are quickly prepared and can be customised with different toppings like fresh berries, nuts, and seeds. This meal provides sustained energy throughout the day and requires no cooking in the morning.

Hearty Lentil Soup: Preparing a batch of lentil soup at the start of the week can give you a nutritious, ready-to-eat meal high in protein and fibre. It’s easy to make in advance; a small portion will keep you full and energised.

Final Thoughts

Nourishing your body while working away from home doesn’t have to be a complex task. You can ensure that your diet supports your physical and mental well-being by incorporating simple strategies—like planning your meals, choosing healthy snacks, and staying hydrated. The recipes in *Thriving Away from Home* offer practical, easy solutions for maintaining a balanced diet even when you’re on the go.

By making smart food choices and planning, you can fuel your body effectively, helping you stay at your best, no matter where your work takes you.

For more tips and recipes tailored to contractors, check out *Thriving Away from Home* by Ken Walters on Amazon.

*If you’re a guest of Rooost, you can access the book FREE directly via our portal!*