Healthy Eating While Traveling
Eating healthy when you are traveling can be tough. It is helpful to plan ahead. Below are strategies to help you.
Hotels
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Order healthy breakfast foods individually (a la carte). This will help you avoid the temptations of a buffet style meal.
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Have breakfast in your room. Bring fresh fruit and mini-boxes of cereal. You can keep a small container of low-fat or skim milk cool in the ice bucket overnight.
Car travel
If you have a long ride ahead, buy snacks before the trip. This will help you avoid the high-fat food choices on the road. Some good snack options include:
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Pre-washed fruit (apples, pears, bananas, or grapes)
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Whole-grain crackers or pretzels
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Whole-grain bagels
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Plain popcorn
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Fig bars
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Low-fat or nonfat yogurt
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Baby carrots or ready-cut raw veggies
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Dried fruit
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String cheese
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Unsalted, raw nuts or seeds
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Homemade trail mix
Airplane travel
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Think ahead. Pack healthy snacks that you can carry through security. Most of the items listed above can be packed in your carry-on bag.
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If you are not able to pack healthy options, buy healthy food at the terminal and bring it on the plane. In most airports you can find whole-grain sandwiches, pre-made salads, fruit cups, pre-cut veggies, cheese sticks, and fat-free lattes.
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Many airlines offer peanuts or pretzels. These are already pre-portioned to limit your serving. Pretzels have fewer calories. But peanuts have protein and healthy fats that may satisfy your hunger longer.
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Be smart when choosing a drink. Have water, low-fat milk, vegetable juice, or whole fruit juice instead of soda, alcohol, or caffeinated drinks.
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Limit the amount of alcohol you drink on the plane. Alcohol provides calories with no nutrients. It can make you hungry and dehydrated. Try mineral water with a twist of lemon or lime instead.