As promised, we're bringing you the nutrition side of the advice Nancy, our Nutrition Program Manager, provided at the most recent "Night of Nutrition" workshop here at Dynamic You Fitness. Today's "Taste It Tuesday" is all about staying on track with your nutrition when you travel.
When
traveling, whether it’s for work or pleasure, in a car, plane or train, for a
day, a week, or a month, we’ve all probably experienced situations where we’ve
felt outside of our “food comfort zone.” If this happens while you’re in Rome
enjoying some authentic Italian cuisine, then it could be a good thing! But in
many cases, it can be stressful feeling like you’re stuck having to make food
choices you might not feel so good about.
However,
with a little bit of research, planning and preparation, it is possible to
overcome this challenge and stay on track with your healthy habits while
traveling.
1. Pack
food whenever possible
Packing
food is great for so many reasons- you save money, are in control of portion
sizes, are eating foods that you like, and it provides a good alternative to
the many unhealthy options that surround and tempt us.
If
you’re packing for a road trip, long plane flight, or even a regular day at the
office, items such as granola bars, trail mix, raw fruits and veggies are all
easy to pack, and they travel well. These are great to have on hand in case you
start to feel hungry but know that you won’t be eating a meal any time soon.
2. Maintain
structure with meals and snacks
Traveling
can disrupt our daily routine and make it hard to find time for a proper meal.
Whatever your trip has in store, starting your day with a hearty breakfast full
of protein and complex carbs will give you the fuel you need to reach your
destination!
Waiting
too long between meals or skipping them altogether can impact your blood sugar
level and leave you feeling tired and groggy, so be sure to eat something every
3-4 hours while you’re on the go. And, if you’re traveling to another time
zone, eating your meals according to the time zone you’re in will help your
body stay on a schedule and adjust faster.
3. Be
mindful when eating out
Eating
out often comes with the territory of traveling, whether it’s a fancy company
dinner or a fast food restaurant on the side of the highway. Don’t be afraid to
enjoy whatever you are eating, but do mindful of what it is and how much you’re
consuming.
Large
portion sizes, alcoholic drinks, and desserts are three common culprits that
can all contribute unwanted excess calories, and they can add up quickly if
you’re eating out more than usual while traveling. Starting with a salad or
vegetable appetizer instead of a bread basket will begin to fill you up on a
small amount of calories, so you are not as hungry for the large meal,
alcoholic drinks or dessert.
4. Make
a plan before you go
Wherever
you’re going, don’t be afraid to research the food options in the area ahead of
time so you can create a game plan for yourself. Make a list of restaurants
and/or grocery stores that you would be comfortable going to, and keep them in
your back pocket incase you need the options at any point.
If
you’re traveling to another country, research the types of cuisines they offer
so you know what to expect, and so you can be prepared to search for
alternative options if necessary.
Going on
vacation and looking forward to all of the food you’ll be eating? That’s ok!
Deciding what your approach will be ahead of time can help alleviate feelings
of guilt and allow you to savor every single bite. Maybe you know you’ll be
going out to restaurants every night, or you are craving that Big Mac on your
road trip. Compromise by eating a lighter lunch, skipping that second glass of
wine with dinner, or anything else that works for you. Enjoy the splurges that
come along with whatever you’re doing!
Best snack foods to buy
in an airport, gas station, or convenience store:
Apples and bananas
Fruit cups
Pre-made salads
Hard-boiled eggs
String cheese
Unsalted Trail mix or roasted
nuts
Greek Yogurt
Granola bars
Pretzels and hummus
Water, water, water
