Eating properly, exercising and maintaining a healthy weight is an everyday challenge for most individuals much less traveling individuals. For business travelers,eating out three times a day may expected. Aspects of traveling may also evoke natural feelings of anxiety or stress leading to impulse eating. Whether traveling by car or plane, certain strategies including conscious awareness of dietary choices help avoid you stay healthy and avoid getting sick.
Step 1
Get plenty of rest the day before and eat a healthy, filling meal prior to your trip to avoid hunger during times of inconvenience or in the absence of healthy choices. If you are traveling in the morning, grab something light for lunch to avoid overeating at dinner.
Step 2
Pack plenty of healthy snacks including fruits and vegetables. Having healthy portion controlled choices at your disposal will help avoid any temptation to make poor food choices while traveling. If you plan to eat airline food, don't settle for the usual meal and request meals for the diabetic, vegetarian, or individual on a low-sodium or low-calorie diet.
Step 3
Select restaurants that offer an array of foods when dining out. These restaurants are more likely to include nutritious low-calorie choices. Ask whether the kitchen will prepare a dish with a small amount of olive oil instead of butter.
Step 4
Take a multivitamin and stay hydrated. During times of travel, there is a higher chance that you are not meeting your daily requirements for vitamins and minerals. Busy travel schedules also may make it easy to forget to hydrate.
Step 5
Pack exercise clothes and shoes. Walking briskly, using the hotel gym, taking the stairs instead of the elevator and swimming in the hotel's pool all help burn calories, aid in assuring restful sleep, and give you an opportunity to release some of pressures of the day that might otherwise contribute to excess eating and drinking. In the case of jet lag or unexpected schedule changes, Mayo Clinic recommends modifying your travel workout to a shorter, lighter routine.
Tips and Warnings
- Never eat mindlessly. The amount of food eaten unconsciously while focusing on driving a car or other activities can add up dramatically.
- Make sure you get any necessary vaccinations before your trip.
References
- "Total Nutrition: The Only Guide You'll Ever Need"; Victor Herbert and Gesell Subak-Sharpe; 1995
- Mayo Clinic: Travel Workout:Fitness Tips for Business Travelers
