But be mindful to eat balanced meals-protein, vegetables, carbs, and healthy fats-the majority of the time you’re on your trip,” advises Aaptiv trainer Kelly Chase. “It’s okay to indulge, especially if you’re at a restaurant that’s known for a particular dish. Alternatively, we buy a lot of fruits and vegetables and make homemade smoothies for breakfast.” Don’t indulge for every single meal. We usually buy eggs, spinach, peppers, onions, and avocados to prepare omelettes, and then eat lunch and dinner out. Everywhere we go, we buy enough food so that we can prepare a nice, healthy breakfast every single day. “Before we book a hotel or an Airbnb, my wife and I always check to see if there is a supermarket nearby,” says Dr. Look for a local grocery store or market that sells fresh produce, versus relying on chain restaurants familiar from home. Drink water with lemon or plain iced tea, instead of soda.Box part of your meal to prevent over-consuming calories.Swap cheese for extra veggies, like onions, tomatoes, and lettuce.Ask for substitutions, like a side salad instead of French fries.Ask how food is prepared, and make requests for dressings on the side and grilled items, instead of fried.Look for protein and vegetable options.Start with a side salad or broth-based soup.Pass on the processed rolls and unfamiliar non-butter spreads.Once you land at your destination, use these smart strategies from Kerkenbush and Dr. If you’re not sure where to eat for your diet while traveling, use apps like Yelp or Happ圜ow to find local restaurants and eateries. Having a plan for meals can also ensure you don’t wait too long in between meals to eat, which can lead to excessive hunger and cravings.” This can cut down on impulsive food decisions, which can often lead to poorer choices. “Plan out when you will eat so you can determine where you will be eating and what foods will be available to you. “Since travel often leads to an increase in eating out, the best way to stay on track with a healthy diet is to make a plan in advance,” say Registered Dietitian Erin Palinski-Wade. Plan to cook, try local foods, or research restaurants in advance. Always check with your airline to confirm what you food items you can and cannot bring in your check-in and carry-on bags. Keep in mind, though, that there might be some restrictions on fresh produce you can travel with while flying to certain international destinations. Anything else goes in my carry-on: nuts, beef jerky, apples, individual packets of nut butter, individual cans of tuna or chicken salad, protein shakes, and a blender bottle.” For flights, I bring a lunch box that has the insulation that you can freeze, and pack small containers of salad with protein, salad dressing, boiled eggs, carrot sticks, hummus, etc. So all I have to do is open up the cooler and grab my food. “I meal prep and bring lunch, dinner, snacks, and drinks for each day of a trip. “Here’s my secret: I purchased a car cooler that plugs into the power source in my car,” shares Stephanie Lincoln, personal trainer and eating psychology expert. And, if you’re flying, be sure to skip salty, greasy, and overpriced airport food, adds Chelsea Gloeckner, RD. Examples of these snacks include mixed nuts, homemade protein bars, natural nut butter, and rice cakes. Alex Robles of New York Presbyterian Hospital. To avoid hitting up the vending machine or making a poor food choice, try to keep snacks with you at all times, says Dr. Dani Torchia recommends anything with plenty of protein, fiber, B vitamins, and mono- and polyunsaturated fats, instead of junk food or high-sugar items.
Try string cheese, unsalted almonds, fresh fruit and vegetables, individual containers of hummus, yogurt, and cottage cheese, skim milk, hard-boiled eggs, sandwiches, water, whole grain crackers, or granola bars.”Īlong with healthy snacks, come on-the-go workouts! Whether it’s a quick cardio session or a post-flight stretch, Aaptiv can help you stay on track and healthy while traveling. “Being prepared with an array of healthy snacks keeps temptation at bay.
“If you’re able to pack snacks, do so,” says Becky Kerkenbush, a clinical dietitian with over 15 years of experience. Pack your own snacks or healthy favorites. Our experts share six ways to stick to your diet while traveling, so that you can enjoy any trip without worrying about packing on extra pounds. With a little preparation, you can plan for delicious, nutrient-rich options that help you stay on track with your fitness goals. Choosing healthy foods on-the-go doesn’t have to be impossible, though. There’s nothing like a great vacation or successful business trip-except when you return home feeling sluggish and bloated from overeating.
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