Whether you’re vacationing or travelling on business, keeping your eating habits on track will pay off while you’re away and when you get home.
It’s important to eat well while travelling, on both work-related trips and holidays. Whether it's business or pleasure, you’ll want to keep your energy up and your stress levels down. But it can be hard to make good choices when you’re eating at restaurants, catered events, buffets and drive-throughs.
“There are health drawbacks to not eating well,” says Helen Emanoilidis, RD, a clinical dietitian at Women’s College Hospital. “People go on vacation to relieve stress, and if they end up eating terrible or unhealthy foods, it may increase their weight, which may increase their stress level.”
There are things you can do to make eating well during hotel stays a little easier. Here are some of Emanoilidis’s tips for meals on the road and better nutrition on the go.
Travel tips
“I think the best approach is to keep it as simple as possible,” Emanoilidis says. Don’t abandon all of your regular eating habits just because you’re away. “What would you have at home?”
Breakfast
Hotel continental breakfast:
Hotel breakfast buffet:
There are always some good options at the breakfast buffet, including:
On the road:
Lunch
Stick with the kinds of foods you’d choose at home: things like soups, salads, sandwiches – but limit the things on top (dressing, sauces, etc.). “You can turn something healthy into something that’s got a lot of fat and sodium and calories in it,” Emanoilidis says.
Dinner
Look for healthy options, and don’t assume that travelling means eating every meal in a restaurant. Take advantage of the prepared foods counter at grocery stores, where you can usually get cooked chicken and salads. You may be able to find options that are more nutritious and more economical than eating at a restaurant every night.
At a restaurant:
On a cruise:
Cruises are notorious for the constant supply of unlimited food they offer. Keep in mind that if you were at home, you wouldn’t be constantly eating or snacking all day, so there’s no reason to do so while you’re away.
Snacks
It’s pretty easy to find healthy snacks while travelling: almonds, string cheese and other single-serving cheeses, yogurt and fruit are widely available, even in convenience stores and gas stations, and the news kiosk at the airport.
Remember, what seem like holiday treats can add up to poor nutrition, and that won’t enhance your trip.
“Our waistlines aren’t on vacation,” Emanoilidis says. “You can feel miserable upon getting home. And the last thing you want is extra stress after a vacation.”
This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or healthcare provider. Please consult your healthcare provider for advice about a specific medical condition. This document was last reviewed on: Feb. 22, 2012
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