Healthy Eating While Traveling

Part of the fun of summer is travel. Whether on day trips or cross-country drives, summer inspires us to get out and see something new. Unfortunately, while traveling our food and health habits tend to get placed on a back burner (or thrown out the window altogether). There’s room for fun foods in all seasons of life, but to avoid the cycle of “I’ll get back to my diet on …,” having a plan for healthy eating while traveling can keep our healthy habits from being fully derailed.

Here are some of our favorite tips for eating healthy on the go!

Day Trip

⦁ Opt for a smaller size. Even if super-sizing a meal only costs a few extra cents, we can indulge without overdoing it by choosing smaller fries, a single patty, or a mini ice cream treat.

⦁ Don’t drink your calories. If the meal is already on the more indulgent size, we don’t need to add to it with a calorie-rich drink as well. Choose water, unsweetened tea, black coffee, or other low-calorie beverages.

⦁ Grilled vs breaded. An easy way to have our chicken sandwich and eat it too? Choose grilled entrees instead of fried to save calories and fat.

⦁ Look for fruits and veggies. Increasingly, restaurants offer healthier sides (usually on the kid’s menu). Consider choosing apple slices or a small salad to compliment your main and add more nutrients to the meal.

⦁ Squeeze in an extra home meal. Starting or ending the day with a meal at home gives you more access to the nutritious foods you normally eat!

Road Trip

⦁ Pack snacks. We tend to make healthier food choices when we plan. Nuts, raw veggies, and sliced fruits are easy-to-eat travel food.

⦁ Look for healthier gas station options. A fuel stop doesn’t need to end with chips and a soda. Look for nuts, dried fruits, popcorn, and whole-grain crackers for more nutritious snacks.

⦁ Be mindful of portion size. If part of the road trip fun is the snacks, we can partake without going crazy but limiting our portion of indulgent, fun foods. Choose single-serving treat packages or place the container out of reach after you eat your fill to limit constant snacking.

⦁ Avoid boredom. Some snacking behavior stems from looking for something to do. Listen to a podcast, play car games, or (if a passenger) bring a small craft project to provide entertainment when the scenery isn’t enough.

⦁ Start strong. Eating a balanced, protein-rich breakfast can set the tone of our day (and influence our hunger levels). Choose whole grains, lean proteins, fruit, and/or low-fat dairy to begin the day well-nourished.

Family Visits

⦁ Bond beyond food. Some family gatherings revolve around food. Finding alternate ways to spend time together can keep the memory-making without making the trip all about food. Local parks, gardens, and zoos are great ways to be outside with a crowd. Activities like bowling and board games provide plenty of opportunities to chat too.

⦁ Smaller portions. Having an abundance of options can make it easy to load up our plate and eat beyond comfort. Sticking to smaller servings can allow us to sample a lot without feeling stuffed.

⦁ Prioritize your favorites. When we have many options, we can be more selective with our choices. Make room for what you really like and pass on the others.

⦁ Bring a side. Providing a dish of your own contributes to the festivities and allows you to add something nutritious to the table. Fruit and veggie trays travel well and are always appreciated!

⦁ Limit the alcohol. Family celebrations can seem like a reason to start drinking at 10am, but those calories can add up! Alternate with nonalcoholic beverages to stay hydrated and limit your intake to no more than two alcoholic beverages for men and one for women.

Looking to build healthy habits in your day-to-day life? Reach out to us; we’d love to work with you! (785) 560-2566 or admin@manhattannutritionclinic.com