Whether you’re traveling for business or pleasure, it’s fun to get a change of scenery and routine. But it doesn’t have to be a vacation from your healthy lifestyle. Just like when you’re at home, being prepared can help you enjoy yourself and reach your goals.
Before You Go:
- Search online for restaurants that offer the same type of healthy foods you enjoy at home.
- Plan ahead if you’d like to have a more indulgent meal. This way you can look forward to it, and focus on healthier choices during the rest of your trip.
- If someone else is choosing the restaurants, look up the menus online and plan how you’ll order ahead of time.
- Pack healthy snacks so you are not stuck with what is available at the airport, in the hotel, or on the road. Try tasty foods that travel well, such as:
- Nuts
- Single servings of nut butter
- Unsweetened oatmeal packets
- Roasted edamame
- Roasted chickpeas
- Fresh fruit like bananas, apples, and clementines
- Baggies of vegetables like carrot and cucumber sticks
- Single-serving hummus*
- Hard-boiled eggs*
- Individual plain yogurt cups*
*Use a cooler bag
In Transit:
- Don’t skip meals; this will set you up for overeating later.
- If you’re at the airport and have time, walk around the terminal. You can find the best choices and get in some extra steps.
- While you’re on the road or at the airport, look for healthier options like: salads, fresh fruit, jerky, hard-boiled eggs, guacamole, hummus, or string cheese.
- Long flights can cause your body to lose water. Stay hydrated with zero-calorie drinks like water, tea, or seltzer.
At Your Destination:
- When you arrive, find out where the nearest grocery store is.
- Take a walk to shop for some healthy snacks and beverages, including protein-packed veggie salads, fresh fruit, olives, and unsalted nuts.
- Free breakfast at the hotel? Choose healthier, satisfying foods like fruit, plain yogurt, eggs, and turkey sausage. Skip processed carbs like pastries, pancakes, cereals, and waffles.
- If you’re at a hotel, ask the front desk for healthy dining options in the area. And remember, you can make healthier choices at any restaurant.
- Keep the Balanced Plate in mind when you go to restaurants: 50% non-starchy veggies, 25% protein, 25% carbs.
- Order sauces and dressings on the side.
- Instead of heavy starters like mozzarella sticks or french fries, order a side salad or broth-based soup as your appetizer. Refuse the “free” appetizers like bread or chips.
- Limit alcohol. If you do drink, have a glass of water between each beverage. Aim for no more than two drinks for men, or one drink for women. Wine, no-sugar spirits, or light beer are your best choices — avoid sugary drinks. And save on calories by choosing either alcohol or dessert, not both.
- Use the 80/20 Rule: 80% of the time, make ideal, healthy choices. The other 20% of the time, enjoy the treats you love in moderation and let yourself savor the experience.
- Stay active. Exploring on foot, renting a bike to get around, even signing up for an exercise class can all be fun travel adventures.
- Plan non-food-related ways to enjoy your trip. Schedule a massage, read, do puzzles, nap, join a tour. Any activity that restores and energizes you is good for your health.
You can enjoy the sights and tastes of a new place and stay healthy. Sticking with your goals when you travel will help you feel refreshed and even more committed to wellness.
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