Are you traveling this summer especially since you probably didn’t travel much the past two years? Maybe you’re driving or flying to visit a new place which is so much fun to do. But having to think about where to eat and how to remain healthy while traveling and how to plan meals and snacks can make travel more stressful. Or maybe you just decide you won’t be able to eat healthy while traveling or dining out?
I’m here to tell you that is not true. You can travel and dine out plus stick to a healthy eating plan. Even if you have gluten or dairy sensitivities. I know because I do. Here are a few easy strategies:
- Be sure you’re drinking water. When traveling on an airplane, you can become dehydrated so drink plenty of water. When eating in restaurants, I always ask for lemon slices to add to my water which improves the flavor and has detox benefits. (Some people even bring small, portable water filters – good idea for your birthday or Christmas gift list.)
- Keep single-sized snacks in your purse or bag in the event your plane is delayed or you’re stuck in traffic so you’re on the road longer than anticipated. Things like small packs of nut butter (Justin’s or Barney’s almond butter), green apples, small packs of nuts, or avocados help curb your appetite (See my prior blog on How to Prepare Healthy Snacks for more.) You can even carry a small ice chest in the car and stash boiled eggs, veggies (carrots, celery, peppers), turkey rolls, or fruit.
- Look up the restaurant menu online before going. Or look at reviews on TripAdvisor or other sites. This helps you know whether there are foods you can eat.
- Foods to look for include grilled, baked, or broiled. Skip the heavy cream sauces and ask for olive oil or butter (if you tolerate dairy). Ask the server to keep the bread off your plate or the basket off the table so you won’t be tempted.
- Ask the server how foods are prepared. I have had servers who have said “I have no idea.” So then I just politely ask them to please go ask the chef. I’ve been saved many times from being glutenized (since I’m gluten free I don’t want to eat it and later suffer stomach pains on my vacation.)
- Ask for substitutions. Steamed veggies or a side salad can usually replace fries or pasta. Often I’ll ask for a side of avocado which is a healthy fat plus keeps me full longer.
- Options for hamburger buns include lettuce-wrapped burgers, gluten-free buns, or just eat the burger without the bun with a salad and maybe a sweet potato.
- Mexican food alternatives – eat meat, guacamole, and salsa (if you tolerate tomatoes and peppers). Restaurants are usually happy to hold the flour tortilla and serve this over a salad.
- Italian food – Skip the bread, pasta, and breaded meats. Instead, eat broiled or grilled chicken or fish with veggies and a salad.
- If your hotel has a refrigerator or you’re staying at an Air B & B, shop when you arrive and pick up healthy fixings like salads, pre-cut veggies, grilled chicken, fruit, and hard boiled eggs from Whole Foods, Trader Joe’s, or even Walmart or the local grocery.
- Finally, don’t be afraid to allow yourself one treat when traveling to a new place. The key is to limit portions so you can try a new food local to the area you’re in and yet not feel guilty nor end up in a sugar coma from binging.
These simple tips should help you eat healthy while enjoying your travel time or dining out experience. It isn’t difficult. You just have to plan a little. Then you’ll have wonderful memories of your trip or dinner without the bloating, headache, or an extra 5 – 10 pounds!
Need some additional help in achieving your health goals? It can be easier if you have someone on your side supporting you, guiding you, and being your accountability partner. That’s what I do as a health and wellness coach. I help women who have brain fog, fatigue, digestive issues, and trouble fitting into their clothes. Some have autoimmune or chronic health issues. Some are in perimenopause or menopause. You can contact me here for a free 20-minute session, and we can talk to see if we’d be a good fit to work together. — Leah Cheshire, NBC-HWC
