Take Your Diet on the Road
Traveling doesn't have to land you in fat city
Whether you're headed home for the holidays, taking off on a long-planned
vacation, or traveling for business, being on the road can wreak havoc with the
best-laid eating plans. Is it possible to stick to your diet -- or at least
avoid gaining weight -- while you travel?
Yes, experts say, but it does take some planning.
Fern Reis, chief executive officer of the branding company Expertizing.com,
has developed her own system for eating healthy when on the road. She travels
with plastic Ziploc bags of raw vegetables, dried fruit, nuts, crackers, and a
jar of peanut butter.
"Not only does this keep me on my diet, but it also protects me from
starvation (or more likely, overeating) when delays occur on airplanes,"
says Reis. "It's not that difficult to stick to your diet when you're in a
restaurant at a time when you're supposed to be eating; it's those, 'Oh, my
god, it's 3 p.m. and I'm starving because I'm still on this airplane! that kill
Kathy McCabe, editor and publisher of the travel newsletter Dream of
Italy, has developed her own tricks for sticking to her diet in what she
calls "the land of carbs."
"It's hard to fight off packing on the pounds in Italy," says
McCabe. Following the Italian way of living -- no snacking and lots of walking
-- helps, but McCabe has also taken to bringing a box or two of bran bars with
"They have lots of nutrients and fiber, so I'll have one with my morning
coffee instead of having a roll or pastry as the Italians do, or I'll have one
as a snack," she says.
Pack Your Snacks
Reis and McCabe have the right idea, say nutrition experts.
"You never know when there will be long delays when you're traveling --
especially around the holidays -- so if you plan ahead, you won't be stuck
going to the first fast-food place you find," says Samantha Heller, MS, RD,
senior clinical nutritionist at New York University Medical Center.
Some portable snack options include:
- Raw nuts (but keep the portions to about 1/4 cup) and soy nuts
- Fresh or dried fruit
- Low-sugar granola bars
- Low-fat energy bars
- Mini carrots
- Bottled water
Wellness coach Larina Kase, PsyD, MBA, has a few other tips for
- Don't leave hungry, or you'll be much more likely to make poor food
choices. "Start off your trip on the right foot with a healthy meal before
you leave," says Kase.
- When you reach your destination, look for healthy food options in or near
your hotel. When you're pressed for time, you'll be less likely to run to the
closest fast-food restaurant if you know there's a cafÃ© with healthy salads and
sandwiches right around the corner.
- Don't think of traveling as a break from your regular life and healthy
eating habits. "Calories count whether they are consumed in the air, on the
road, or in a hotel," Kase says.
- Cut calories wherever you can. Avoid sauces, or at least ask for them on
the side. Just ordering a sandwich without mayonnaise, for example, can save
you 30 grams of fat.