Although summer is winding down, this article I wrote earlier in the season remains relevant as labor day weekend approaches. Really, the tips may be used any time travel is involved, what ever the season:
Summer is here and many of us will find ourselves in a car, train, or plane, on our way to enjoy a much-deserved vacation or a visit with loved ones. Perhaps the last thing on your mind is meal planning. However, having some kind of plan for snacks and meals is important for maintaining a healthy, balanced diet while traveling. Below are some tips to keep your body fueled and hydrated on the go. For road trips, invest in a cooler. Coolers are great for holding water and portable perishables. Food items you may consider storing in a cooler include: Sandwich bread and wraps can be filled with lean protein, such as turkey or chicken, vegetables and fruit, cheese, and a little dressing or mustard to make a satisfying meal with minimal mess. Try to find deli meats that indicate reduced sodium to prevent bloating. Choose whole grain products when possible. Washed and cut vegetables, such as carrots, celery, and broccoli are all sturdy vegetables that will hold up well during travel. They are healthy snack options that provide crunch and fiber without adding many calories. Vegetables also contain a lot of water and will help with staying hydrated. Yogurt cups are convenient and offer protein, carbohydrates, and calcium. Greek yogurt tends to have more protein. Voskos (found in Kroger stores) and Chobani have a variety of flavors and have a little less sugar than some other flavored yogurts. String cheese is also a snack that is easy to eat on the road and tends to be lower in fat than other cheeses. Pair string cheese with whole grain crackers and an apple for a fiber-packed, calcium-rich snack. Visit a local grocery or health food store before departing...Trader Joe’s, Whole Foods, and Meijer are just some of the markets that offer healthy options for travelers. Stock up on snacks that do not require refrigeration, such as almonds, pistachios, or other nuts and seeds and unsweetened dried fruit. These foods are also airplane-friendly. Fresh fruits, including oranges, apples, and bananas are easy to travel with and full of fiber and antioxidants. Many stores also have ready-made sandwiches, salads, and other prepared items that you can store in your cooler, if you are unable to prepare something at home. Be conscience of excess sodium, sugar, and fat that may be lurking in these ready-made items—label reading is important. …and once you are settled at your destination. If you are staying in a hotel and the room has a refrigerator, you may want to pick up milk, cereal, yogurt, baby carrots, or other items that you like, just to have on hand in emergency situations. Having healthier food available decreases your chances of settling for something less healthy. Some hotels offer breakfast and you may be able to obtain boiled eggs for your room refrigerator and even cereal, milk and fruit. Pack enough food so that you are able to eat around every 3 to 4 hours. Eating frequently keeps hunger at bay, so that you are less likely to go overboard upon arrival to your destination. Ensuring that your on the go meals and snacks consist of a mix of complex carbohydrates (whole grain crackers, air popped popcorn), protein (nuts, string cheese, meat), and healthy fats (nuts, nut butters) will keep energy levels high. Eating on the go doesn’t have to be messy! Many of the options presented in this article require minimal preparation, aside from rinsing and chopping and can be eaten without utensils, with the exception of the yogurt (even though the portable “Go-gurt” is available in some stores). Be sure to pack paper towel, hand wipes or sanitizer, and use your empty grocery bags as a temporary home for any trash. Don’t get so caught up in meal planning that you sabotage the relaxation that should accompany a vacation. There are bound to be family dinners and social events with great-tasting, but not necessarily healthy food. This, of course, is fine, but these tips are some ideas on how to incorporate healthy options as well…if only until you get there. Have fun and be safe this summer!
Kim
8/30/2012 10:28:57 pm
I Love It and will visit often. Keep up the great work. We all need great information like this. Comments are closed.
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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