When away from home, especially on vacation, it’s easy to think that we deserve to treat ourselves. Treating ourselves when eating out tends to mean splurging. One study found that women eat normal amounts at the other meals on the days they eat out, but splurge at the meals they eat out. The end result is more calories than you need, especially from fat,  and a gain in weight. 

Count up the number of times that you are eating away from home, whether it is for travel or not. That will give you a better sense of the number of times you might be splurging. Think instead of treating yourself by trying new foods that are not available in your locality or that you would not prepare at home. If they are high in calories, and/or fat, then have a sample.

While it is more of a challenge to eat healthily while traveling, it is certainly doable more often than you probably think. Planning ahead and making wise choices are the keys to being successful! 

Take Food with You

Regardless of your mode of transportation, it’s a good idea to take food with you. Fill a small cooler with lean meat, low fat cheeses, raw veggies and/or yogurt. Pack another container with bottled water, whole grain bread or crackers and fresh or dried fruit. Other items that are healthy options are low-fat granola bars, high fiber or protein bars, canned water-packed tuna, nuts, pretzels, baked chips, seeds, and individual containers of canned fruit or cereal. 

When Flying

If you are flying to your destination, the airports may have some good options for you, but you may find that you don’t have time to hunt them down before catching your flight.  Some airlines have food available for purchase, but it may not be healthy and/or they may not have any choices left by the time they come to your seat! Plus you never know when delays will leave you without access to any type of food.

By Car

If you are traveling by car, you have more options. Grocery stores are a great way to select healthy foods that you like and to take a break from sitting in the car. Most groceries now have delis and bakeries so that you can design a meal of your own choosing. Plus, the produce and dairy departments have many options for buying single portions of many fruits, veggies and dairy products. After you’ve made your purchases, stop at a picnic area to enjoy the outdoors if the weather is pleasant. Before eating, walk for 15-30 minutes.

At Your Destination

Once at your destination, the challenges will be to control portions and select healthy options. Some options for controlling portions are to share an entrée, order from the appetizer section for your entrée, take half of the portion home (if your room has a refrigerator), or ask the wait staff to tell the chef you want a half portion. 

To make healthy choices, look for foods that are baked, broiled, steamed or grilled and ask that any sauce or fat be left off or served on the side. Order a salad with the dressing on the side. If the entrée does not come with a vegetable, check the menu for other entrees that do, and order a portion to be served with yours. 

Liquid Refreshment

Remember to drink lots of water especially when you are in the plane, when physically active or out in the heat for any length of time. Be mindful of the other liquids you drink.  Coffee drinks can quickly add up in calories if you decide to have something other than black coffee or tea. Starbuck’s double chocolaty chip frappuccino ranges in calories from 380 for a tall order to 670 for a venti® size. Alcohol is also a source of calories so limit your self to one drink a day-the recommendation for women on any day.  Remember that drinks with umbrellas in them will have more calories than a glass of wine. 

Enjoy your travels wherever they take you!