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Tips for Traveling:
Well it certainly is that
time of year again to travel. Whether you are going on a car trip, flying to
see family, or staying in hotels, there will be many impediments to eating in
your established healthy way. Here are some tips to help you on your way:
- Use
restaurants you have had success with at home. So if Subway or Au Bon
Pain are familiar to you, then you will have an easy time with the menu.
Of course the point of being away is to experience new things, but if
you find yourself getting poor food choices, go back to what you know.
- Drink plenty
of fluids. It is easy to get dehydrated, and water is the best choice
for fluids. Avoid excess alcohol.
- Keep healthy
snacks at hand, such as nuts, fruit, granola bars with 10 gm or less
sugar in them (mostly balance or high protein bars). The best snacks for
kids are fruit bars without added sugar, fruit, popcorn, veggie or sweet
potato sticks, and individual ice cream treats on an occasional basis.
Use the small individual bags of chips for portion control on the chips.
- Remember to
eat breakfast. Breakfast primes the system and prepares you for a full
day of sight-seeing or meetings. Make sure the meal is balanced in
carbs, fats and proteins - so not a bagel or Danish and jam. This is
good advice anywhere or anytime, but especially while you are on the
road.
- Use the
hotel's concierge service to show you sample menus or recommend
restaurants that meet your dining needs, so that you can make good
choices even before heading out.
- Ask your
server about healthy options on the menu before ordering. Often these
items are specially marked on the menu.
- Get salad
dressings on the side, or order oil and vinegar. Stay away from the
creamy dressings because they are high in calories, and can spoil easily
in the heat.
- Choose the
lunch portion if possible, or put half of the food in a bag to go for
the next meal.
- If you are in
a mini-mart or gas station, your healthy options could be nuts, fruit,
sparkling water or your ice cream treat for the day. Forget the
chocolates; they usually aren't dark enough (66% or more). Read the
labels on "waters" - some are heavy in sugars or artificial
sweeteners.
Above all, have a great time,
and come back and tell me all about it!!
Judith Mabel, PhD, RD at NutritionBoston.com
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