Stay on Track with your Diet Traveling

On the Plane

Most airlines have stopped offering meals on flights, unless you’re flying for an extended period of time. The good news is that you can take control and bring healthy food with you. The best food choices are portable snacks (such as fresh fruit, granola bars, whole grain crackers). Raw nuts, healthy trail mixes, and seeds are also great for travel; however, watch the labels as many of the packaged nuts and mixes in the airport are loaded with unhealthy ingredients and trans-fat. Opt to purchase them at a grocery store or co-op before you get to the airport.

It is vital to stay hydrated during your flight. Avoid excessively salty foods and alcohol, and making sure you drink at least one quart of water during your flight.

In the Car

It is much harder to eat healthy while on a road trip. The desire to get there causes many people to make bad food choices (such as fast food and junk food from convenience stores). Instead, pack a variety of nutritious foods in a cooler filled with ice packs. Fruits and raw vegetables, sandwiches, crackers, yogurt and granola bars are quick and healthy solutions for the road. Stay away from sugary snacks, and pack plenty bottles of water so you don’t become dehydrated and tired while driving.

Because it is important to take a break from driving every few hours to stretch, you should always stop at a rest area to eat. If you absolutely cannot avoid stopping at a fast food drive-thru, there are still some healthier choices you can make. For example, if you order a hamburger, skip the cheese and condiments. Whenever possible, choose grilled meats instead of fried, and eat salads with low-fat dressings.

In Your Hotel

Because vacation is a time to relax and kick back, many people fall into the trap of the convenience of room service and a mini bar. However, choosing food from either of these two places can wreak havoc on your body. To avoid temptation, do not accept the mini bar key when you check into your hotel. If you decide to order room service, try to pick healthier options such as salads with low-fat dressing or grilled meats with vegetables.

If your hotel offers a continental breakfast, try to stay away from the donuts and sweet rolls. Instead, you should choose fruits, whole-grain cereals and low-fat muffins. Eggs are a great source of protein, but skip the cheese and hash browns on the side. As with room service, if you are skeptical about what you are about to eat, ask the hotel manager for nutritional content information.

If you find out ahead of time that your hotel has a microwave and refrigerator, bring some of your own food (that way, you already know the nutritional content). In case your room doesn’t have a microwave, the in-room coffee maker can also double as a water heater when making meals such as oatmeal. If you bring food from home, it will reduce the number of meals you eat out or order from room service.

Out and About

Perhaps the hardest time to eat healthy on vacation is when you are out and about, visiting attractions and exploring the area. While on vacation, convenience plays a major role in the food choices you make. It is a lot easier, and cheaper, to grab a burger and fries at an amusement park than it is to have a salad. However, making healthy choices can keep you more energized to thoroughly enjoy your much-deserved vacation.

Consider finding a grocery store when you get to your destination and stocking up on healthy, portable snacks that you can carry with you while you’re exploring your surroundings. If you must eat food from a convenience stop, consider a grilled chicken sandwich or baked chips rather than greasy fries. You don’t have to deprive yourself, but save your indulgence for the treat you really love the most — and savor every bite. Make indulging a special treat rather than the norm on your vacation.