How to Travel Healthfully

Posted by on November 23, 2011

How many times have you made the excuse that “you can’t eat healthy because you are going on a business trip or a vacation?” If you are like most people, travelling happens more than once in a while, so how many times are you going to make that excuse?!

Plan ahead as much as you can. Go to the grocery store and get non-perishable snacks before you travel. Snacks will prevent you from overeating at meals and eating unhealthy options due to limited choices. If you know what restaurants you are dining out at, check out the menus online. If you know what you are going to order before you go, you will be less tempted to choose unhealthy options. If you don’t have much control over your food choices, practice portion control. Not to say you shouldn’t enjoy your trip and splurge a little; try to splurge at a couple of meals instead of all of them. Everything in moderation.

Try to exercise and eat healthy before your trip so you have some padding to splurge.

If you are going on a plane, here are some tips to follow:

  • Plan ahead. Bring your own food so you don’t have to rely on deli’s or fast food outlets.
  • Request special meals for the plane ride (if the plane is actually serving a meal).
  • Keep hydrated on the plane. Humidity is around 10-15% on a plane and moisture is drained from you. Drink a beverage (water, juices) when offered.
  • Avoid alcohol. Alcohol dehydrates you and will stimulate more bathroom trips.
  • Avoid tea or coffee; they are diuretics and will cause fluid loss and more bathroom trips as well.
  • Long hours of travel can upset your digestive system. Make sure to eat a healthy and well-balanced meal that you know you can digest well before you get on a plane.
  • If you are on a plane for a long time, try not to overeat. You will be sitting and inactive for most of the time, so try to eat smaller portions.

Healthy restaurant eating:

  • Choose the restaurant carefully and early, don’t wait until you are hungry
  • Wait staff are there to assist- don’t hesitate to ask for meal descriptions
  • Choose foods for their nutritional value not for the taste appeal alone
  • Get a side of veggies to make the meal balanced
  • Avoid excess low-nutrient calories; for example, soda, fries, garlic bread
  • Ask for less cream or cheese content
  • Avoid food that is high in fat or deep-fried
  • Try to have water; avoid high calorie beverages
  • Most portions are large at restaurants, so get a doggy bag!
  • Get sauces, dips, and salad dressing on the side
  • Look for dishes that are steamed, grilled, poached, or baked
  • Ask for light oil or butter
  • Look for tomato-based sauces instead of cream sauces
  • Look for broth-based or tomato-based soups instead of cream-based
  • Ask for vegetables to be steamed
  • Have low fat desserts- berries, fruit, sorbet
  • Eat slowly

If you are going on a road trip, bring food with you to snack on. If you have to go to a fast food restaurant, check out the nutritional information either online or ask if it’s available for customers. Try to choose grilled chicken, salads (make sure it doesn’t have a creamy or heavy salad dressing), baked potato; avoid fried foods and heavy sauces.

Keep exercising!

  • Be realistic. You probably won’t be able to fit in your normal weekly workouts, but shoot for 50% of your regimen.
  • Plan ahead. Find out if your hotel has workout facilities, check out gyms in the area, or check the weather to see if you can exercise outside.
  • Pack a resistance band (http://exercise.about.com/cs/exerciseworkouts/a/resistance.htm) in your suitcase; or use real life objects in your hotel room to strength train (for example, tricep dips on chair, ); or use your own body weight for a workout- push ups, lunges, etc.
  • Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. For example- biking, hiking, water-skiing, beach volleyball
  • Bring non-perishable snacks or energy bars in your suitcase for your convenience and so you aren’t stuck eating at a fast food place or Starbucks

Healthy snacks on the go:

  • Apple slices and peanut butter
  • Trail mix- nuts, seeds, and dried fruit
  • Peanut butter and jelly sandwich- whole wheat bread, real peanut butter, and mashed raspberries as your jelly
  • Yogurt with fruit
  • Granola bar
  • Energy bar, for example Lara bar
  • Handful of nuts and 1 pear
  • Light string cheese and an orange
  • Hummus and raw carrots