98 20
NOVEMBER 18, 2021 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
Healthy Travels By Aliza Beer MS, RD, CDN
T
he holidays are fast approaching, and many people are scheduling their traveling plans. While trying different foods and cuisines is encouraged, good eating habits should not be neglected while on vacation. Nutrition doesn’t have to be perfect to be successful. The goal while traveling is to keep things balanced. Eating clean foods while traveling will ensure you feel energized for all of the activities you have planned for the trip. The key is to plan ahead, stay disciplined, and pick foods that are filled with fiber, lean proteins, and vegetables.
Preparing For the Flight Airplane food isn’t the tastiest or healthiest, so bringing nutritious foods with you is a must. If you are taking a longer flight during mealtimes, bring along a meal that can stay fresh if left out for a couple of hours. 1. If you are taking a morning flight and don’t have time for a proper breakfast, prepare a container of low-fat cottage cheese the night before with a Ziploc of berries with some whole grain crackers, a protein bar, low-fat cheese sticks, a diet cheesecake, or some hardboiled eggs. Although you may not feel hungry when waking up early, it is important to have a satisfying breakfast so you won’t feel the need to snack on foods throughout the flight. 2. If you are taking an afternoon flight and need to bring along lunch, opt for a salad, wrap, or sandwich. Low carb brown rice sushi is another easy and satisfying meal to pack and bring on the plane. These foods typically taste good even if they were made a couple of hours in advance. Include a protein such as grilled chicken, turkey, tuna, or eggs in your
lunch. This will ensure you feel full and will keep your blood sugar levels stable. 3. For a late evening flight, eat dinner before you leave to the airport. If you are flying during dinnertime, bring along grilled chicken with roasted vegetables, sushi, a tuna wrap, or a salad of your choice. 4. If you are taking a short flight and want to bring along a snack, pack a container of berries, sliced vegetables with hummus, cucumbers wrapped in turkey, or an apple with some PB2 on the side. Vegetables that stay fresh include baby carrots, cucumbers, and snap peas. If you want to cut up your apple before your flight, rub the apple slices with some lemon and wrap them in foil to prevent browning. If you are looking for quick snack options, bring along air-popped popcorn, a No Cow bar, grain-free crackers, or freeze dried fruit. Bringing wholesome snacks will prevent you from buying chips or pretzels in the airport’s newsstand. Unfortunately, airports and airlines usually provide unhealthy snack options, so it is best
to bring your own and be prepared. When we fly, our digestive systems are hard at work so limiting refined flour and sugar, caffeine, and sodium is a good idea. Instead, choose satisfying, unprocessed whole foods to help you feel your best. 5. Stay hydrated. Drink at least one cup of water every hour you are flying to prevent dehydration. It is a good idea to bring along an empty non-disposable water bottle so that you can fill it up after security and refill it throughout the flight. If you can, try to stand up and walk around the plane every once in a while to promote proper circulation.
Preparing for Your Trip 1. Pack a jump rope so you can do a quick 20-minute workout in your hotel room. Keeping active is very important for your digestive health, especially while traveling. 2. Walk wherever possible. The best way to stay active is to walk! Instead of getting in the car for that quick drive, see if you can walk. Walking is the best way to explore a new place and burn off any extra cal-
ories you may be consuming while on vacation. 3. Pack a bag of your favorite snacks so you are prepared when the mid-afternoon slump hits. Good options include air-popped popcorn, a pre-portioned bag of nuts, No Cow bars, apple chips, GoGo Squeeze unsweetened applesauce, and Made Good bars. Ideally bring fruits or vegetables as snacks. If breakfast is on the go, pack unsweetened- oatmeal packets or protein powder packets. The more you prepare before your trip, the less you’ll have to think about it while you’re away! 4. Make sure to eat three meals a day; often when we’re traveling, we can forget about breakfast or skip lunch. Even if it means bringing along a protein bar with you, don’t skip meals. This will cause you to be hungrier and will most likely cause you to overeat or make the wrong choices by your next meal. Instead, treat traveling like a regular day. Have breakfast, lunch, dinner, and a mid-day snack if you need it. This will ensure you stay full and don’t overeat at dinner. 5. Research restaurants in your area of travel. When selecting potential food establishments before your trip, look up the menu and make sure there are clean options to choose from. This will help you make the best possible choice because you will already know what they offer. 6. Stay hydrated. Water keeps your digestive system running smoothly and will help keep you full. It is especially important if you are traveling to a warm destination and will be spending a lot of time outdoors. Bring along your water bottle so you can refill it throughout the day. Consuming enough water will help alleviate/minimize constipation, a common side effect of travel. 7. Mindful indulgence. A large
