Eating Healthy While Traveling

Many people travel as part of their jobs, and eating healthy on the road can be a challenge. The key when getting ready to travel is plan for eating well and eating healthy just as you would at home. Figuring out where you are going to be and making plans about what and when you are going to eat will make all the difference.
A lot of travel for folks is an opportunity for eating too much, but here are a few tips that can make a difference in keeping you healthy on the road, whether it's for business or pleasure.
Breakfast:
It's a cliche that breakfast is the most important meal of the day, but this really is true and nowhere more so than when you are traveling.
Bagels can be a danger zone because they are so large today and have so many calories--half a bagel is enough for most people. Most places have light cream cheese, but jam is a good choice as well. A whole grain bagel is best, if it's available.
Many airports and hotels offer cereals; choose just as you would at home--whole grain, high fiber and low sugar. Likewise, even the smallest airports have fresh fruit choices or yogurt.
Lunch:
Lunches can be a challenge because, being on the run, the first thought is to jump into a fast food joint and eat what's quick. Eating breakfast can help you avoid being ravenously hungry during lunch time. Sandwiches can be an OK choice, but sometimes are actually not the best choice. For instance, Arby's Market Fresh sandwiches have over 500 calories and around 30 g of fat per sandwich. Subway, on the other hand, has a good nutritional guide, listing the amount of fat and calories for each offering. They also offer whole grain breads, which is a bonus.
A great choice is a cheese and fruit plate. Starbucks has a small one that is just right for a light lunch. There's always a great choice in finding a salad, but be careful with the salad dressing. There are many calories and fat in just a few tablespoons of most creamy dressings.
Though fast food is not something to be eaten on a regular basis, while traveling, there's no easier place than McDonald's. There are many bad choices at McDonald's, but there are a few that are OK for when you are on the road. The grilled Ranch Snack Wrap or Honey Mustard Snack Wrap come in under 300 calories and about 10 g of fat.
Dinner:
Dinner can be much easier for making healthier choices than other meals.
Fish is a great choice while traveling, though menu choices can be a challenge at times. The most reliable dish is a piece of broiled or grilled fish with sauce on the side. Choosing a simple side of veggies or a baked potato makes for a healthy meal on the road. Often potatoes portions are huge, so try leaving about half of them on the plate. Interestingly, choosing a lean steak like a filet or a pork chop can be as healthy a choice as the fish in some cases.
Chain restaurants are a mine field of terribly unhealthy food. Going in a place like Chili's, Red Lobster, Applebee's, Olive Garden, etc. is something you should do only by checking out the nutrition information on their websites first. Seemingly innocent menu items can be chock full of fat, calories and salt.
Travel with your own supplies, including things like fruit, nuts, granola bars, dried fruit and nut trail mixes, and bottles of water. These will come in handy when no meal on the plane is offered, or if you can't find something good for breakfast or lunch.
You can eat great, healthy food on the road--the key is planning. Eat breakfast, plan for lunch, choose fish for dinner and be prepared with healthy snacks. Think about where you are going and what you are going to eat ahead of time.