Nutrition and Traveling

September 3, 2014
Lunch Pail

Your flight is at 7:00am and you have to drive down to LAX from Santa Barbara. You have too much luggage and of course you hit traffic because it is LA! Not to mention you are starving and the choices you are now left with are limiting. Here are three tips you can follow to help make your travel and eating lifestyle a bit easier.
1. Bring your water bottle.
 Just make sure it is empty when you go through security. After that you can fill it up at a water fountain. Your savings can be at least $4.

2. Bring your own food. It seems so simple; just bring your own breakfast, lunch, or dinner.
For breakfast pack instant oatmeal, you can always ask to purchase hot water or milk. Pack a peanut butter and jelly sandwich, with an apple, carrots and hummus for lunch. Bring trail mix or dried mango for a snack. I am sure your neighbors will be drooling over your meal when they are snacking on peanuts. Your savings can be at least $10.

3. Plan in advance.
Of course this all requires planning in advance. But it is worth it for your heath and also your wallet. Stop by your local farmers market and grab some fresh produce for your trip. Just because you are traveling it doesn’t mean you have to eat airport food, or not eat as mindfully as you would at home.

Now what about eating once you have reached your destination?

If you are offered a continental breakfast at your hotel consider these options. Fruit, low fat granola, plain oatmeal, hard boiled eggs, whole grain/wheat cereals and toast, coffee and tea. Try to limit sweet pastries like danishes, bear claws, croissants, and muffins.
If you are eating out at a restaurant similar rules apply. Select egg white omelets, oatmeal, and side dishes like fruit or whole wheat toast. Try to limit pancakes, waffles, french toast, muffins and meat options like bacon, sausage or other fried meat.

For lunch try to stay away from dishes that use the words stuffed, double, triple, slammed, dunked, crispy or glazed. Some other tips when eating out include, if it comes in an edible bowl, don’t order it. Salad dressings can make a salad rich in calories and fat. Get the salad dressing on the side and choose a non-cream based option. I personally always go with olive oil and vinegar. For me a soup and a salad is enough to fill me up. Try it!

For dinner choose options that have been grilled, baked or poached- great options include chicken, fish and shellfish. If you decided to eat beef- know your leanest options like strip loin, flank and sirloin. I might also recommend that you limit sauces especially cream mayonnaise, cream sour cream and butter bases sauces.

Happy Travels

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