Food for Thought: Tips for Healthy Eating on the Road

One of the most difficult things about traveling for many people is staying on a healthy eating schedule. Everything changes from sleep patterns to time zones to food availability. Is it possible to stay energized and eat well on the road?

Having traveled the country extensively for over 10 years with work, the answer is absolutely yes! 

The key is to be prepared, follow a simple plan, and stick to it.

1. Drink as much pure water as possible. Avoid caffeinated products and drinks, and avoid or drink less alcohol.
2. Always pack a few healthy foods for a trip, and make sure they are portion controlled. This could be low calorie, high fiber cereal, dehydrated packaged fruit, and high fiber, low sugar granola bars. Choose options between 100-170 calories per serving.
3. Choose water rich foods such as fresh vegetables, fresh fruit (apples, oranges, grapes and bananas) low calorie soups and salads.
4. AVOID calorie dense foods such as salted nuts, fast food burgers, pizza, french fries, pastries – especially if constipation is a problem.
5. If constipation is an issue, ALWAYS pack whole flax seeds (not ground) or prunes. Flax seeds can be added to foods or eaten by the teaspoon always with fluids since it is a soluble fiber.
6. Try to adapt to the time zone quickly. Take naps whenever you can. Sleep depravation leads to chaotic eating patterns and people tend to eat more – relying on sugar and caffeine. Avoid this mistake and catch up on sleep instead.
7. If you see fresh foods at a shop while traveling, ALWAYS buy them for later. You never know when you will get caught in a layover or some other situation where you do not have healthy options available. Shop at grocery stores when you can to stock up on healthy, fresh, simple foods.
8. Choose sit down restaurants verses fast food when possible – they often have healthier options.
9. If possible, eat less as opposed to more. Light meals will help you adapt. And try to remember, that nothing tastes as good as good health feels!

Vicki Sullivan, PhD, RD, LD

Vicki Sullivan, PhD, RD, LD, is a registered dietitian  in private practice since 1990. She holds a PhD in Nutrition Science & Molecular Biology and her Masters Degree Exercise Physiology, both from the University of Florida. Dr. Sullivan has conducted over 500 CEU workshops on health, fitness, and nutrition topics across the country. She owns Body Balance Institute in Jacksonville, Florida and is a Master Pilates Instructor for Balanced Body. She is also certified to teach Gyrotonic (Levels 1 and 2) and Gyrokinesis. For more information visit www.jaxpilates.com.