How to eat well while traveling on the road and at restaurants

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How to Eat Healthy when Traveling

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Especially when you’re travelling, it can be tough to commit to eating healthily. With the inability to cook meals at home and the challenge of finding low calorie options on restaurant menus, many struggle to make healthy choices. By preparing snacks and meals to eat in the car or on the plane, making better choices at restaurants, and practicing good eating habits, it can be much more attainable to eat healthy while on the move.


Preparing Your Meals and Snacks

  1. Prep and pack meals and snacks.Meal preparation for a road trip with friends or just for your commute to and from work can make you more conscious of your eating choices and can also make eating healthy feel easier. Some packable healthy choices include:
    • Hard-boiled eggs
    • Apples or bananas
    • Sliced veggies or carrot sticks
    • Dried fruit and nut mixes
    • Turkey sandwiches
    • Low-fat popcorn
    • Protein bars
  2. Bring a cooler for your perishables.You can put perishable items in either a cooler or an insulated lunch box or bag with frozen gel packs to keep the food chilled. Another option is to put an electric cooler in your car.
  3. Listen to your hunger cues.It’s easy to snack mindlessly when you’re bored, such as during a road trip. It can also challenging to not eat food placed right in front of you, such as an airplane meal. Listen to your hunger cues and eat only when you’re truly hungry, not when you’re bored or offered food you don’t need.
  4. Stock the mini-fridge in your hotel room.You can save yourself both the expense and temptation of going out to eat by filling your hotel’s fridge with food that you prepped and brought from home. Take trips to the local grocery store and re-stock once you run out or if you weren’t able to bring food from home.

Making Good Choices at Restaurants

  1. Make healthy substitutions.Most menus have a wide variety of options. If something you want to eat seems unhealthy, consider asking for something slightly different than what’s described to satisfy your tastebuds but also stay healthy.
    • Sub the fries for veggies. Go for food that’s baked, steamed, grilled, or roasted. These are much healthier ways of cooking than frying.
    • Swap pasta for rice. Store-bought pasta is processed and contains excess sugar. Also, make sure that your meal contains larger portions of meat and/or veggies than starches.
  2. Ask that unhealthy items be withheld.If you can’t think of a substitution to make for the unhealthy parts of your order, have the server put them on the side or leave them out completely.
    • Get your burger without the bun. Asking for lettuce leaves in place of your bun will really save on calories and sugar. Additionally, ask for any condiments on the side and use them sparingly.Mayonnaise is especially fattening.
    • Modify your salad. Salads can go from being healthy to unhealthy with just a few ingredients. Ask the server to hold croutons or cheese if either come in the salad. Stay away from creamy dressings like ranch and caesar because they are high in saturated fat.
  3. Have a healthier dessert option.If you resist ordering dessert, you’ll save yourself a lot of unnecessary sugar ingestion, but if you really want dessert, there are healthier choices you can make.
    • Instead of ice cream, which is high in saturated fat and sugar, go for sorbet or low-fat frozen yogurt.
    • Top a slice of angel food cake with fruit to get less calories and more fiber.
    • Consider going for a post-meal cappuccino instead of a dessert. A flavored coffee of your choice will typically have far less calories than cake, brownies, or cookies.

Practicing Healthy Eating Habits

  1. Drink more water.Sometimes thirst can be disguised as hunger. Before you eat something, drink a glass of water and then determine if you’re still hungry. Keep a water bottle nearby as often as possible to get into the habit of hydrating more.Drinking more water has many other health benefits, including:
    • Preventing and treating headaches
    • Minimizing junk food cravings
    • Flushing your body of toxins
    • Preventing heat exhaustion
  2. Drink less alcohol.Beer, wine, and liquor dehydrate you and contain many unneeded calories. Simply drinking in moderation instead of drinking excessively can make a big difference.
  3. Eat smaller portions.Cutting down on calories at every meal is a healthier choice that also keeps your energy up. Eating big portions sends the message to your brain that less food will be eaten in the near future. Because of this, those extra calories get stored as fat.
  4. Eat more protein.Leaner meats especially, such as seafood and chicken, are typically better for you than beef and pork.These foods provide you with lasting fullness, energy, and strength.
    • You can also get protein from foods that are not meat. Nuts, seeds, and beans are other good sources of protein.
    • Choose a protein-rich dish without a lot of sugar and carbohydrates. Eating the proper amount of protein enhances concentration, and keeps you energetic, lean, and strong. Sugar and carbohydrates can make you feel sluggish and contribute to weight gain when eaten too frequently.
  5. Treat yourself from time to time.It’s usually a lot easier to stick to a healthy dietary intake when you give yourself a little break once in awhile. Let yourself have that cheeseburger or that hearty breakfast you’ve been craving, but only in careful moderation. Make sure that on the days you decide to indulge in a high-calorie meal or dessert that you make especially healthy food choices for the rest of the day.

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  • Avoid eating fast food. While convenient, it is high in fat and sugar, and contains an excessive amount of unnecessary calories.
  • Try to stick to a normal meal schedule. Although it can be a lot harder to eat on a regular basis instead of sporadically when traveling, try not to go too long without eating. When you wait too long to eat, your body goes into survival mode and stores your calories as fat.


  • Beware of differing food safety standards in different countries. Not all regions prepare food the same way, and traveling in a new region, you may be more susceptible to some of the pathogens in the water or local foods than the residents of that area.
  • Beware of the limitations that some airports/airlines/regulation authorities put on carrying liquids through security. In general, your containers for liquids in your carry-on luggage have to be three ounces or less, so carry a few empty water bottles and fill them up from a fountain after you go through security.

Video: The Hungry Girl's Tips to Eating Healthy at a Restaurant

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Date: 06.12.2018, 12:59 / Views: 95333