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How to Eat Healthy While You Travel
Posted on Apr 26th 2010 12:00PM by Karen AspFiled Under: Fitness, Fit Travel
Forget hassling with airport security lines or sitting in weekend traffic. The toughest part about traveling is eating healthy, especially given all of the diet landmines in airports, hotels and highway rest stops. "Fortunately, it's getting easier to eat healthy when traveling, as long as you pack some creativity and are willing to do a little sleuthing," said Kate Geagan, a dietitian in Park City, Utah, and author of "Go Green, Get Lean: Trim Your Waistline with the Ultimate Low-Carbon Footprint Diet." Before you hit the road (or air) for your next trip, check out Geagan's must-have tips to help you make the healthiest food choices in three diet-unfriendly locations.Travel Trap: The airport
Why it's a problem: The nerve-rattling process of getting to your gate can leave you feeling tired and stressed -- a bad combination for your diet. "When your mood is low, you crave something that will make you feel better, and that's usually high-calorie, high-fat foods," Geagan said. Being surrounded by Burger Kings and Cinnabons make it even easier to cave to those cravings.
How to eat healthy: Avoid mega portions at airport restaurants and high-calorie beverages, and you'll have conquered two major diet obstacles. Ideally, water should be your drink of choice to keep calories down and stay hydrated. Outside of that, if you need snacks, head to a newsstand where you can buy almonds or peanuts (avoid sugar-coated versions) or dried fruit, choosing "naked" options versus those drenched in yogurt or other coatings. At restaurants, sandwiches can be healthy, as long as you don't overload on bread. Look for whole-grain bread, a high-protein filling, veggies and no added extras like sauces or mayo. Other healthy meals and snacks include one slice of cheese pizza with a side salad; a burrito with beans, brown rice and veggies; or a low-calorie smoothie made on the spot.
Travel Trap: The hotel breakfast buffet
Why it's a problem: From breads and bagels to pancakes and waffles, these buffets are loaded with calorie-laden, non-nutritious carbohydrates. That highly-refined carbo load can leave you feeling sluggish later on. It could also trigger an insulin drop mid-morning, making your tummy grumble earlier than it should.
How to eat healthy: Skip the waffles and muffins (even if they are blueberry) and look for healthy carbohydrates like whole-wheat bread or bagels, or oatmeal. Then pair that with fresh fruit and a lean protein like peanut butter or a glass of milk. If possible, grab an orange or apple to snack on later.
Travel Trap: The highway rest stop
Why it's a problem: Chalk it up to boredom. After you've been staring at an endless highway for hours, pulling into a rest stop and chewing away your monotony sounds like the best solution. Problem is, when you're in this mood, you're easily swayed by processed junk food.
How to eat healthy: Pack a cooler of nutritious foods so you're not tempted by high-fat choices at rest stop restaurants. Easy-to-travel foods include peanut butter and jelly sandwiches, yogurt, cheese sticks, oranges, apples, carrots and celery. Geagan also likes carrying bags of dry cereal (especially for her kids), nuts, seeds and dried fruit. If you need to stop for food along the way and fast food is your only option, avoid fried menu items, sugary sodas and fat and carb-loaded combo meals.
If you are looking to not only eat healthy but stay fit on the road, find out how these Olympians do it.
