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Nutrition Tips for Travel
by Amy Magnuson, MS, RD
Whether you are traveling for business or pleasure, making choices on the road can be much more difficult than making choices at home. We have less control over our environment and sometimes feel like giving up and giving in to a wide array of high fat, high calorie choices. Never fear, you can still be a conscientious healthful eater even when you are away from the comforts of home. See below for tips for traveling and dining out.
When Eating Out:
| Choose: | Instead Of: |
| Baked, boiled, or steamed potatoes, sweet potatoes, squash or mixed veggies | Fried foods (Fried potatoes, French fries or onion rings) |
| Broth or tomato based soups | Cream-based soups |
| Brown, wild or dirty rice | Fried rice |
| Veggie Pizza (light on the cheese & oil, load up on veggies) | Pepperoni and sausage pizza |
| Sandwiches (vegetables, light on cheese, whole grain bread, light on mayo and oil) | Hamburgers, fried chicken or fish sandwiches |
| Salads (be sure to include protein: light cheese, nuts, egg, etc) | Salad dressings (ask for "low fat," "light" or request that dressing be "on the side") |
| Bean or chicken burritos | Beef enchiladas, tacos or nachos |
| Dinner salad, light dressing | High fat appetizers (fried cheese, potato skins, creamy dips, chicken wings) |
| Grilled fish or chicken | 24-oz steak or equivalent |
| Fresh fruit, small low-fat ice cream | Rich desserts |
If traveling by plane:
-
Drink plenty of water to avoid dehydration and overeating because you are actually thirsty.
-
If served a meal, never fear, the portions are so small that the meals tend to be lower in calories overall.
-
If between meals, or in case of a layover, take an easy to carry snack with you (apple, banana, granola bar).
-
If case of a lengthy layover, take advantage of the free time with a brisk walk from one terminal to the next, and avoid the escalators and elevators.
-
Pack a small cooler. Fill it with snack items including, water bottles, decaffeinated drinks, fruit, yogurt, granola bars, wheat crackers and peanut butter.
-
Choose sandwich shops over fast food to cut back on the fat
-
If fast food is your only choice, opt for the grilled chicken salad with dressing on the side, a small hamburger and garden salad or a char-grilled chicken sandwich light on the mayo.
-
Bring your own snacks to avoid convenience store stops. Most times they are just excuses to get out of the car and stretch. Find a nice rest stop and use the time to enjoy your own snack and take a 10 minute walk. Besides, convenience store choices are limited and may be too tempting.
-
Again, always take advantage of rest stops, get out and walk around to enhance caloric expenditure.
 |
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