One of the biggest tests to maintaining a healthy lifestyle is travel. It can be tough to stick to your diet when you are confronted with airport food, fast food restaurants and gas stations. Not to mention all the local treats once you arrive at your destination! Follow these easy tips to help break this habit and stay on a healthy track over your next vacation!
Start your vacation on the right foot by planning ahead. Pack non-perishable, healthy snacks in your suitcase so you won’t have to take a chance on the options available at your final destination.
- Nuts (e.g.: almonds, walnuts, etc…)
- Fiber crackers (e.g.: FiberRich Bran crackers)
- Natural peanut butter (e.g.: Justin’s peanut butter 100 calorie packets)
- Homemade Trailmix (Portion– Barbara’s Puffins, ½ oz. dark chocolate, pistachios, almonds, cinnamon)
- Oatmeal (e.g.: Quaker instant oatmeal packets)
Instead of relying on airport food courts and restaurants, gas stations, and fast-food chains, have a healthy meal at home prior to departing on your trip. In addition, pack 2-3 nutritious snacks in your bag for traffic/delays (e.g.: small apple with 10 almonds, individual 100-calorie pack of nuts, fiber crackers with 2 teaspoons natural peanut butter, Mary’s Sticks and Twigs, Barney Butter, Justin’s Nutbutter, plain Oatmeal packs, and/or raw vegetables). Starting off your trip this way is often enough to keep you motivated to stick to your eating plan while on vacation.
Seek out a local grocery store and load up on fresh fruits, vegetables, yogurt, and even food for fast breakfasts or picnic lunches, such as whole wheat bread or wraps and lean deli meats such as turkey or roast beef. Not only will you save money on going out for breakfast or lunch, you also will be able to prepare your own food, which is often much healthier than anything you would purchase in a restaurant! Dine out and still be your most nutritious self!
Many restaurants serve more food than you need. Take control of the amount of food that ends up on your plate by ordering half-sized portions, sharing an entrée, or choosing two appetizers instead of an entrée for your main course. Most importantly, listen to your hunger quotient (HQ) and stop eating when you’re just slightly satisfied.
Look for healthier menu options—they do exist and don’t be afraid to make special requests when dining out!
- Order foods that are baked, broiled, steamed, roasted, or grilled Avoid foods that are fried, sautéed, breaded, crispy, creamed, batter-dipped, or buttered Avoid thick, rich sauces (e.g.: hollandaise, béarnaise, or gravies) Fill up on vegetables and salads (note: watch out for rice, potatoes and pasta) Ask for extra vegetables instead of a starch (e.g.: string beans, spinach, etc…) Limit extra fats (e.g.: choose one—cheese or dressing on your salad)
Use vacation as a time to indulge—yes indulge, in delicious foods that are decadent and healthy. When you do indulge in a special treat, make it is a conscious indulgence, something you love, and have a calorically-controlled portion.
Whether you go to the gym, for a swim, or for a walk, daily exercise can improve your mood, help relieve stress and anxiety, increase your energy, promote better sleep, and help you maintain your weight while away.
Dehydration can cause fatigue and increased jet lag. Being dehydrated and tired are also feelings that can easily be mistaken for hunger. Always carry water with you and drink up!
Nationally recognized nutrition expert and published author Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City. For years, Keri has been a leader in advancing a “whole person” approach to health and wellness. She has dedicated her career to creating services and promoting education through her “Nutritious Life” brand.
She has authored two books; the most recent is The O2 Diet. The Cutting Edge, Antioxidant-Based Program That Will Make You Healthy, Thin and Beautiful. (Rodale, December 2009.) This book translates complex scientific research on antioxidants and the ORAC scale into useful and useable tools that everyone can benefit from. It empowers people to live a more Nutritious Life by combining a nutrient dense, high antioxidant diet with the other components of the Nutritious Life Cycle. The O2 Diet follows the Snack Factor Diet, (Crown, 2007.)
Keri is a contributing editor and advisory board member for Women’s Health Magazine, and was the first registered dietitian to create a real food based snack bar, KeriBar. Additionally, Keri is the Nutrition and Health contributor for NBC’s LX New York, and is regularly featured on national television programs including The View, Dr. Oz, The Doctor’s, The Wendy Williams Show, NBC The Today Show, ABC Good Morning America, MSNBC and The Fox News Channel. Keri has a blog on AOL Health/That’s Fit, and writes a monthly newsletter for Ediets.com.
Keri resides in New York City with her husband Brett and their children, Rex and Maizy.
Similar Posts:
- Giving Thanks and Eating Well
- Picky Eating: not always something you outgrow
- NYC propose ban on using food stamps to purchase sugary drinks
- New plate to guide healthier eating
- Weighing up Weight Loss Aids
Tags: Healthy, Healthy While