Eating Healthfully While Traveling

When you're traveling for business or pleasure, it can be tempting to take a vacation from your eating plan. Even if your intentions are good, it can feel as if you're surrounded by nothing but fast food, junk food, and other unhealthy snacks in airports, hotels, convention centers, and tourist areas.

But wait — it's possible to travel and still eat well. Keep these ideas in mind when eating on the road:

Pack your snacks: You don't have to worry about healthy choices not being available if you plan ahead and bring your own. Some portable options include nuts, fresh or dried fruit, pretzels, low-fat granola bars, and mini carrots.

Fill up before you go: Don't travel on an empty stomach. If you have a healthy and sensible meal before you go, you'll be less tempted to reach for something to eat in desperation.

Search out your options: When you arrive at your destination, take a few minutes to locate some nearby restaurants and shops with healthy eating options. When it's time to eat, you won't have to worry about where to go.

Remember, vacation calories count: Don't fall into the mind-set that your trip can be a vacation from your goal to eat well. Remember to keep track of calories on the road, just as you do at home. If you're a Duke Diet & Fitness Online member, you can print blank copies of your Food Log to take with you.

Order on the side: Control portions of high-calorie extras by asking for salad dressings and condiments like mayonnaise on the side, or requesting that they be left off altogether. Most cooks use far too much of these fatty sides, adding calories and fat you don't need.

Indulge in moderation: Part of the joy of traveling is experiencing new cuisines. Don't deprive yourself of a taste of the local flavor — but do keep your portions in check and make healthy choices whenever you can.

Keep moving: Remember to squeeze some activity into your trip, too. Walk around the airport terminal while you're waiting for your flight, stroll along the sidewalks in your destination city, go for a swim in the hotel pool. Staying active will help keep you on track.