Tip the waitstaff on tour, not the scale

November 6, 7:22 AMMusic Business ExaminerAlyce Hartman

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Carrots

Melanie Levi

Artists like Gwen Stefani, Taylor Swift and 50 Cent spend countless hours on tour buses, covering thousands of miles, over the course of their careers.  Certainly, one has to imagine that their rolling abodes are kept stocked with wholesome foods.

And it's not uncommon for artists at this level to have nourishing meals specially prepared and served on the premises of the venue before live performances or for gym equipment to be brought along as a way of ensuring workout regimens are upheld and not broken.

Judging from the looks of things, these road warriors take care of their bodies; even when away from home.

Tour budgets vary as do the luxuries afforded individual artists and bands.  But, this doesn't mean a musician needs to compromise when it comes to developing and maintaining a healthy diet.

Here are a few tips to help rock stars eat right on the road.

1. Stay hydrated.  Drink loads of water.  It's rejuvenating.  Eight 8oz. glasses per day is what's recommended.  However, late night performances and recycled air in tour buses and on planes can lead to dehydration causing you to require more.
2. Don't overdose on caffeine.  It might put a bounce in your step, but too much of it can interfere with sleep patterns.
3. Cut back on sugar. Your high won't last long and you'll come crashing down.  Though a fast from it altogether probably isn't likely, lowering your intake is definitely a good idea.  This is no time to be left feeling lethargic.
4. Go easy on the alcohol.  Like caffeine, it can hinder proper rest.  It's also a major cause of dehydration, which leads  to a "hangover".
5. Have a smoothie.  A blender is a must have on a tour bus.  Most local grocers also carry drinks like Naked Juice.
6. Eat breakfast.  Stock the fridge or cooler with yogurt, strawberries and blueberries for a quick fix.
7. Toss back a few almonds.  They're packed with nutrition and are high in fiber.
8. Steep some tea.  Green tea and herbal teas like Yogi Tea Throat Comfort contain antiviral and antibacterial  fighters.  Add a bit of honey and a lemon to soothe a singer's throat.
9. Grab an orange.  This is a great immune booster and oranges contain vitamin C.
10. Eat iron rich foods.  Lean red meats, beans, tofu and liver are all yummy. 
11. Incorporate green foods into every meal.  When eating out, order a leafy spinach salad with at least one meal a day or add a side vegetable like broccoli or brussel sprouts.
12. Keep a jar of peanut butter on hand.  This is a great source of protein and with apple slices a little bit goes a long way. 
13. Eat a solid meal 1 to 2 hours before taking the stage.  Get your energy up.  You're getting ready to burn a lot of calories.
14. Limit foods high in dairy.  It's been said that dairy products increase mucus in the throat. 
15. Avoid late night snacking.  If hunger pangs set in following a performance and you need something to tide you over, munch on a handful of baby carrots and other raw veggies and hummus.