What to eat when you travel can become a big stressor. As much as possible, plan ahead by packing your own healthy snacks and meals. Keeping these 10 principles in mind and remaining flexible will allow you to eat well in any occasion.
1. Bring an emergency pack. You wouldn’t forget your toothbrush or extra walking shoes, so add one more thing to your checklist and be prepared and prioritize your emergency pack accordingly. Over time you will find your favorite version of the pack, but here’s an example of what you could include:
· A small bag of raw almonds, walnuts, or pecans
· A small bag of cut carrots or cucumbers
· A small container of hummus
· A healthy protein bar
2. Be wary of salad bars. Serve-yourself salad and food bars, can be colorful buffets of bacteria where the food sits out for hours, touched by countless other people.
3. Be very clear about your needs. Asking your server questions before you order can save confusion and frustration once your entrée arrives. Most restaurants are set up to accommodate food sensitivities and special requests, so don’t let the menu dictate what you order. Likewise, hosts will usually be very accommodating about special needs for dinner parties. Don’t be afraid to speak up.
4. Choose the restaurant when you can. When dining with others, research your options online and suggest a few options to your party. Most people are happy when someone else makes the decision, and choosing puts you in the driver’s seat to find healthy options. Most places have online menus, and even most airports or road stops provide one healthy option. Look for those with high-quality foods like grass-fed beef, wild-caught fish, and organic produce.
5. Request a “crudité platter,” fresh fruit, or olives as a starter or appetizer instead of the breadbasket. Bread and alcohol at the beginning of a meal increase your hunger and alcohol decreases your inhibitions, making it more likely that you’ll make a play for the cheesecake. Specify a healthier option. Likewise, opt for berries instead of a high-sugar confection for dessert.
6. Be very specific about starch and dairy. These two slip into even innocuous-sounding dishes like soups. Again, always ask your server. More restaurants now offer gluten-free menus.
7. Pack the right supplements. Gut health becomes vitally important when you travel, especially in foreign countries where you are unsure about the food’s origin.
8. Make it simple. Ask for a grilled fish or chicken dish with a large plate of vegetables steamed or sautéed in olive oil. Almost any roadside or airport restaurant can do this. Anything glazed, breaded, or otherwise comes drowning in sugary sauce should be a red flag to stay away. If your entrée arrives with a grain or starchy carbohydrate, simply ask for another green vegetable instead.
9. Discover some “slow food” restaurants. These restaurants, where the atmosphere and ambience are soothing to your senses, are popping up more and more in big as well as smaller cities. Many use the highest-quality farm-to-table ingredients they can source. Our eating environment influences how much we end up consuming. Slowing down and savoring your food helps you better enjoy your meals and also helps you eat less. Airports provide a great opportunity for this if you have several hours before your flight. Slow down, breathe deeply, and enjoy the ambiance.
10. Drink smartly. We're talking about water, not alcohol! Fill your bottle with pure, filtered water if possible. Even public water supplies can contain parasites like giardia as well as unwanted toxins. You’re not necessarily safer with bottled waters. According to a four-year review by the Natural Resources Defense Council, an estimated 25% or more bottled water brands are merely tap water in a bottle. And, testing has even found that the popular Fiji Water is loaded with arsenic!
Eating out often leads to eating too much and too much of the wrong things. Eating too much of the wrong things or finding yourself in this situation often leads to stress. Being on vacation and traveling, in general, doesn’t mean you need to fall into this trap.
As awareness grows and the needs of health-conscious diners are met, menu options are changing and nutritionally intelligent choices are now available. And most chain restaurants now offer healthy options.
Source: Dr. Mark Hyman, http://drhyman.com/blog/2015/06/25/10-strategies-to-eat-healthy-while-you-travel/
8. Make it simple. Ask for a grilled fish or chicken dish with a large plate of vegetables steamed or sautéed in olive oil. Almost any roadside or airport restaurant can do this. Anything glazed, breaded, or otherwise comes drowning in sugary sauce should be a red flag to stay away. If your entrée arrives with a grain or starchy carbohydrate, simply ask for another green vegetable instead.
9. Discover some “slow food” restaurants. These restaurants, where the atmosphere and ambience are soothing to your senses, are popping up more and more in big as well as smaller cities. Many use the highest-quality farm-to-table ingredients they can source. Our eating environment influences how much we end up consuming. Slowing down and savoring your food helps you better enjoy your meals and also helps you eat less. Airports provide a great opportunity for this if you have several hours before your flight. Slow down, breathe deeply, and enjoy the ambiance.
10. Drink smartly. We're talking about water, not alcohol! Fill your bottle with pure, filtered water if possible. Even public water supplies can contain parasites like giardia as well as unwanted toxins. You’re not necessarily safer with bottled waters. According to a four-year review by the Natural Resources Defense Council, an estimated 25% or more bottled water brands are merely tap water in a bottle. And, testing has even found that the popular Fiji Water is loaded with arsenic!
Eating out often leads to eating too much and too much of the wrong things. Eating too much of the wrong things or finding yourself in this situation often leads to stress. Being on vacation and traveling, in general, doesn’t mean you need to fall into this trap.
As awareness grows and the needs of health-conscious diners are met, menu options are changing and nutritionally intelligent choices are now available. And most chain restaurants now offer healthy options.
Source: Dr. Mark Hyman, http://drhyman.com/blog/2015/06/25/10-strategies-to-eat-healthy-while-you-travel/
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