Does your summer include travel plans, or will you be traveling for business? Hitting the road doesn’t necessarily mean you will do damage to your diet or exercise regimen.
“Traveling does not have to be an excuse to stray from your healthy lifestyle,” says Lauren Barkan, a registered dietitian with Bon Secours In Motion Physical Therapy and Sports Performance. “It does, however, require more planning and organization if you want to be consistent with your diet and exercise routines.”
Start off your trip by packing your own snacks or meals for the plane ride and hotel room.
“Pack healthy snacks like fruit, nuts, trail mix in small snack bags to take along if you’re touring or attending a business conference so you can snack when needed,” suggests Gale Pearson, a registered dietician with Tidewater Physicians Multispecialty Group.
Staying hydrated is also important. Bring along your own water bottle to refill daily.
“We often confuse thirst for hunger, so staying hydrated can help refrain from snacking on empty calories throughout the day,” says Barkan.
At a restaurant, stick to healthy options whenever possible.
“When dining out for fast food, a kid’s meal with water and fruit instead of fries is a good idea, or a grilled chicken sandwich with fruit or a side salad will also work,” says Pearson. “Avoid mayonnaise, cheese, breaded foods, and sugary drinks.”
Barkan agrees.
“It is a good idea to limit the amount of fried foods in your diet,” Barkan says. “Most fast food restaurants now offer baked or grilled options as a healthier alternative.”
Barkan recommends turning to your mobile device for help deciding where and what to eat.
“Food journal apps and nutrition information listed on various websites may provide the calorie, macronutrient, and micronutrient content of the meals offered at a restaurant. Glance over it and make your choice before arriving to avoid making an impulsive unhealthy choice.”
Squeezing in exercise during your trip is also possible.
“Wear comfortable shoes while traveling so that you can walk during wait times at the airport and train stations,” suggests Holly Hicks, a registered dietitian and Wellness Programming manager for Riverside Wellness and Fitness Center-Peninsula.
Most hotels have fitness rooms or an affiliation with a fitness club. Hicks also recommends asking the hotel concierge for nearby trails.
You can also “pack a jump rope and resistance band and turn your room into a mini-gym,” Hicks says. “Even a twenty to thirty-minute routine that includes squats, lunges, pushups, and crunches will help maintain your fitness level while traveling.” Or, pull up a workout video on the Internet.
When you are on vacation, including “excursions like rock climbing, hiking, bike tours, scuba diving or snorkeling is always a fun way to exercise,” adds Barkan.
Since it is a vacation, it is okay to indulge a little. Just don’t go overboard.
“Plan one nice meal, which may include a treat,” Barkan says. “If you limit your treat to one meal instead of one day or several, you will not feel as deprived and will appreciate your treat even more. If you plan ahead and make some modifications in your diet, you can even enjoy your splurge guilt-free. Remember, staying active most days during the trip will also help burn off any extra calories you take in.”
Dining out on the road? Here are some tips:
- Choose a side vegetable or salad instead of fries
- Choose water with lemon instead of soda
- Ask for dressing on the side
- Choose foods that are grilled, baked or broiled
- Limit foods that are fried, sautéed in butter or oil, or have a creamy sauce
- Avoid large restaurant portions by sharing an entrée or asking for a take-home box when the meal is served.