Take Your Diet on the Road
Traveling doesn't have to land you in fat city
Pack Your Snacks continued...
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.
Fitness expert Debbie Mandel, author of Turn on Your Inner Light: Fitness
for Body, Mind and Soul, suggests filling up on fresh fruits and vegetables
at local markets when you travel. Not only may you discover foods that you
can't find at home, you'll reap the benefits of the fiber found in fresh
"By filling up with fiber, you'll keep your weight under control,"
Drinking plenty of bottled water will also help fill you up and keep you
from feeling fatigued, says Mandel.
And don't forget to exercise, she adds.
"Speed up your metabolism," she advises. Walk, jump rope, use water
bottles as weights, or do push-ups and sit-ups. ... These are all exercises you
can do wherever you go."
Airports can be particularly dangerous for weight-conscious travelers, says
Jyl Steinback, the author of 10 cookbooks for healthy eating.
"Finding healthy food inside an airport terminal can be quite a
challenge," says Steinback. "Healthy choices are available, but often
not as readily accessible as the pizzas, hot dogs, and other fast food
The best strategy is to travel with your own snacks, she says. But if you
get caught in the airport without a stash of snacks on hand, create your own
healthy meal. Buy a bagel, but skip the butter or cream cheese, and add a
little jelly instead. Look for fresh fruit, low-fat or fat-free yogurt, salads
(but watch the fatty dressings), and bottled water, skim milk, or small bottles