Traveling takes you out of your family routine. If this includes following a healthy diet plan to lose weight, being in unfamiliar surroundings can quickly sabotage your best intentions. If you’re committed to a healthy diet, planning ahead can do wonders to help you stay on track when you spend hours on airplanes and airports.
1) Planning ahead includes getting an idea of meal times and the options that will be available to you. You can find out which restaurants are at the airports where you will be landing in advance, and the Healthy Dining Finder has a website to help you make informed decisions at participating restaurants across the country. They’ll help you with a list of low-calorie menu items, including tips on how to special order each one (for example, order a sandwich without mayo or a Mexican dish without guacamole). You can continue to lose weight while dining on low-calorie dishes.
2) Carrying snacks in your carry-on will ensure you have something healthy with you if you are hungry and there are no good options convenient for you at the moment. Shorter flights no longer offer food, and longer ones often charge exorbitant fees for a bite. You can usually bring a sandwich, granola bars, or packets of peanut butter and cheese crackers to help you until you reach your destination. Waiting until you’re starving and buying something from the food establishment closest to your door can spell trouble and not planning ahead can quickly sabotage your weight loss plan.
3) When we travel, we tend to eat a lot of carbohydrates and skip the fruit and vegetable options. So keep a mental note and remember to choose fruits, vegetables, dairy, and lean protein options whenever possible. Strive to adhere to the recommended servings for each food group advised by the food pyramid during your travels. Airports always have restaurants offering salads on the menu to provide a serving or two of vegetables, and it’s easy to find juice (for a serving of fruit) and milk (for a serving of dairy) at any of the bakery stands. Even if you get a latte or cappuccino, there is a full serving of milk included! Simply ask for low-fat or fat-free milk when ordering your coffee drink to keep your fat intake within guidelines and you’ll stick to your plan for a lower calorie intake.
4) Know what the healthy options are at fast food chains. You can usually find popular burger spots at any major airport. If you’ve pre-checked the lower-calorie and lower-fat options (often a grilled chicken sandwich), you can step up and order fast food that won’t break your calorie bank. Either chain offers complete nutritional information on their website so you can find a sandwich with less than 500 calories and less than 30 grams of fat.
5) Make sure you drink lots of water. It’s unfortunate that we can no longer bring our own bottles of water when we fly, but each store throughout the terminal will offer different varieties of spring water or nutrient-enhanced water to keep you hydrated. It is especially important to prevent dehydration when traveling on business so that you feel good when you arrive and ready for a full day of work!
Don’t let travel plans interfere with your well-intentioned weight loss plans. It is quite possible to continue a healthy, low-calorie diet when in airports, hotels, and restaurants. Plan ahead for the best options when dining out and keep losing weight even on vacation or business travel.