Nutrition When Travelling - In Hotels & On The Road

Typical travel foods include fast food, drive in window orders in the car,  microwave-ready service station options, bags of chips, and lots of sodas. These foods are almost always full of bad fats, lots of calories, and not much valuable nutrition. Plus, eating junk food for several days in a row can leave you feeling fatigued and crabby, and give you a stomach ache.

With a little bit of effort and willpower, you can navigate your way around the junk food frenzy and maintain your healthy diet while on a long road trip. You'll feel healthier, more alert, and have more fun.

Here are some tips to keep in mind -
Breakfast, Lunch or Dinner...
Avoid excess sugar. High carbohydrate meals may improve your mood for a short time, but lots of sugar can also make you sleepy. That's not good if you are the driver.

Healthy eating on the go:

• Choose an omelet filled with vegetables and order a side of whole-wheat toast instead of greasy fast food preparations. Or, even better, just ask for some baked or steamed alternatives like idlis, less greasy plain dosas, sandwiches or stuffed Indian breads, etc.
• Cereal for people who like the continental way - A fast track breakfast option; A bowl of oatmeal with fresh fruit is very filling and good for you.
• If you want something sweet, choose a bran muffin, which is a good source of fiber. Or opt for whole-grain toast with just a little jam or jelly.

Snacks that you can carry with you:

• Load up on fresh-cut vegetables and fruit.
• Bring plenty of water. It will keep you hydrated and, if you spill it, won't stain the upholstery like sodas.
• Individually wrapped portions of low fat string cheese. They are a great source of calcium and protein.
• Bring whole grain crackers along on your trip. This is good for added fiber and nutrients.
• Don't overindulge in greasy chips. There are baked varieties that have a lot less unhealthy fats. You need to watch how much you eat of those too, however, since they don't offer much in the way of nutrition.
• You can also pack sandwiches made with whole grain bread and peanut butter or lean meats. Keep these in the cooler, too.
• Nuts such as almonds, cashews, and walnuts contain polyunsaturated fats and are easy to take on a trip in either individual bags or larger containers.

Healthy eating in restaurants:

• Order a soup or a salad to eat with your main course. Soups and salads are generally healthy and start to fill you up so that you eat less of the more calorie-dense main meal.
• Portion size your entrée by filling up on soups and salads.
• Split a meal with your dining partner. Most restaurants serve huge portions, so there is usually enough food to share. This saves calories and money. Besides, sharing eliminates the temptation to take leftovers back on the road, where they can't be properly stored.
• Select foods that are prepared with healthier, low-fat methods. Baked chicken is healthy, but fried chicken has too much fat.
• Eat the vegetables. Most entrées come with at least one vegetable. If not, be sure to order a vegetable side dish.
• Skip dessert, or choose some fruit.

At fast food outlets:

• Find sandwich shops like Subway or Quiznos that let you select your sandwich ingredients. Choose whole grain breads, lean meats, and lots of vegetables.
• Many fast food restaurants offer salads, but you need to be careful when you select one. Some of those salads are very high in fat, especially taco salads or those topped with fried chicken strips.
• Don't super-size your meal. It sounds like a great deal, but you will eat way too much calories, fat, and sodium.
• Order sandwiches made with grilled chicken rather than fried chicken.
• Don't go for a buffet lunches and if you do so, make wise choices to portion size your meals accordingly. Do not over eat and go for the greasy and fried dishes laid out on the table.

On your flight:

• Become familiar with airline meal options. Most of the major airlines will serve a variety of special meals to health-conscious passengers--at no extra charge.
• Many flights offer low-fat, low-cholesterol, low-sodium, and low-calorie meals. Most airlines and other accommodate vegetarians and other groups with strict dietary practices.
• Special meals are available only when a regular meal is scheduled for the flight. Ask about healthy snack substitutes.
• Request can be made at the same time as flight reservations. Most airlines require at least a 12-hour notice.

Follow these easy tips for better nutrition on the road, and have a safe and healthy road trip

By. Kanchan Saggi,
Dietitian, NutritionVista.com