It's easy to give up on your nutrition or general healthy
eating plan while you're traveling. Whether the trip is for leisure or
business, the constant rush of activities may make it tempting to stop at a
fast-food outlet whenever hunger strikes, or indulge in unhealthy snacks or
beverages, and a general "I-can-eat-whatever" attitude, the result is
often vacation pudge that lasts longer than you want. Follow these 10 easy eating
guidelines and you'll have a good time on the road, minus the longstanding
consequences.
Step 1
Pack your own meal on the airplane flight or mode of
transportation of your choice. This provides you with an alternative to eating
the expensive and typically unhealthy prepared meals offered through the
airline. Bring protein- and nutrient-dense dry food that won't easily leak or
get smashed in your bag. Examples include nuts, protein bars and firm fruit, like
apples.
Step 2
Drink plenty of fluids during your trip. If you can, choose
water over other beverages while you're in transit. Milk and juices are
adequate, but avoid soda and an excess amount of alcoholic beverages. Avoiding
the latter is especially important for minimizing travel-related health
conditions, such as jet lag.
Step 3
Stock your hotel room with bottled water, fresh fruit and
healthy snacks like granola bars or fiber cookies. Doing so helps remove the
temptation to raid the room's mini bar, and can be indispensable for staving
off hunger between business meetings or tourist activities.
Step 4
Avoid fast-food outlets. Though they may be a comforting
choice when you're in a new city, these kind of meal options are often high in
fat and calories, and more importantly, they may cheat you out of experiencing
the local culture. Wherever you decide to eat, focus on meals that incorporate
healthy components, like fresh vegetables and lean proteins.
Step 5
Don't forget to eat breakfast. This is usually easier said
than done in the whirlwind of a vacation. However, breakfast helps prime your
system and prepares you for a full day of activities or business meetings. If
your hotel offers a complimentary breakfast, choose a high fiber and protein
meal, such as whole grain toast with peanut butter, to give you instant energy
and fill you up until lunch. This way you may reduce the temptation to snack in
a few hours' time.
Step 6
Eat every 2 to 3 hours.It doesn't have to be much—just a
handful of nuts or dried fruit. This avoids a
so-hungry-you-ate-a-gas-station-hot-dog situation.
Step 7
Back off booze. Whether you're at a business dinner with
clients or a conference reception, stick with two drinks and stay hydrated with
water. The problem with going over is that you don't think clearly with a buzz,
so you're more likely to stuff yourself with a tray of apps.
Step 8
Scan the buffet. On a
cruise or in a hotel, buffets offer an unending amount of fare that's fried,
covered in sauce, or heavy in carbs. Make a beeline to protein-packed items
instead. At the continental breakfast bar, your best choice is eggs. At dinner,
visit the carving station with pork tenderloin and pair with vegetables or a
salad. Eating high-protein meals can keep you fuller throughout the day and
make you less likely to call up room service for pizza late at night.
Step 9
The 'one and done' rule. You're allowed to cheat on your
diet while on the road, but breakfast, lunch, and dinner don't all have to be
gut-busting affairs. Pick one high-calorie item a day, like ice cream from that
local creamery for dessert. Eat it, enjoy it, then move on.
Step 10
Practice, Practice, Practice. The best advice I could give you
is…try making a few simple changes and some healthier choices each time you
leave your comfort zone. Over time it will become second natural to you and you
will retrain your bad habits into good ones.
Think of it this way… You never gone on a trip before and asked yourself,
“Now how the hell am I going to brush my teeth every day?”
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