Are you like many of us who travel for pleasure or business? If you travel a lot, the mindset of taking a break from your regular eating pattern may not work if you wish to maintain your health and waistline. There are a few key strategies which can help keep your body in check if you are a frequent flyer.
- Pack for your flight.
Most of the foods provided on the plane are high in calories and low in nutritional value. Preparing a sandwich and snacks for the plane is a great strategy. Try making a sandwich and some easy long-life snacks (see below) to keep you from falling off the band wagon before you even reach your destination. When selecting your drinks on the flight try to stick with water, mineral water or diet soda over the sugar laden juices, soft drinks and dehydrating alcoholic drinks.
If you are stuck in the airport with only airport food options look for simple foods first. This could be a banana or an apple and a package of nuts. The nuts are unlikely to be unsalted but are still better than most choices. Starbucks offers oatmeal which you can add milk and is a healthy choice. If you select a salad if possible, ask for one prepared without the sauce which if often packed with sugar and salt.
- Keep your structure but add wiggle room.
If you are on vacation stick to your regular structure of eating but allow yourself some added extras if on holidays. This could mean allowing yourself a dessert or an extra from the bread basket. It is important to still eat when you do normally to maintain a healthy metabolism and skipping meals to compensate will not do you any favours.
- Stay Active.
If you are traveling you may not have your regular transport available like a car. Using your legs over a taxi can help reduce the impact of the added calories you may be eating.
- Plan to succeed.
Look for supermarkets and markets so you can stock up on foods which are beneficial for health and waistline. You can also buy some plastic spoons, plates or bowls to allow you to eat in your room if these are not provided at your hotel. Eating at least breakfast in your room will not only save you money but also keeps you from being at the mercy of the choices at your hotel.
Packing healthy snacks are key to help you manage the munchies, which could lead you to reach for the nearest chocolate bar or over indulging at your next meal out of feeling ravenous. Easy snacks which are long life could be:
- 95g Tinned tuna with 2 whole grain rice crackers.
- Small can of low sodium, no added sugar baked beans with some string cheese.
- 30g nuts packaged in a zip tight bag with 15g of air popped corn.
- Research the restaurants.
When you are traveling it is likely you will be eating at a restaurant at some point. Do your research on the web or ask the locals or the concierge for their best recommendations on restaurants which emphasise fresh and local foods. Check to see if these restaurants have available vegetables or salad side dishes to add bulk without added calories to your meals.
Take home message: being away from home does not mean your health is ruined. Stay savvy and flexibly and plan to succeed to maintain your health and waistline.
