Maintaining a healthy diet while traveling used to be very difficult. For years, airport vendors offered mostly high-fat and high-calorie foods, and hotel room-service menus rarely emphasized healthier options. Thankfully, the requests of health-conscious consumers and public-health initiatives have improved travel dining options. Read on for healthy travel tips from Sarah-Jane Bedwell, RD, LDN.
Research Your Options
Save yourself time at the airport. "Do a little research about the food offerings of the airports you will be departing from and flying to, ahead of time," recommends Bedwell. The same goes for restaurant options in your destination city. Check menus ahead of time and plan to select healthy foods.
Bring Food With You
Even in an era where more healthy choices are possible, the only way to completely ensure you will eat healthfully is to bring your own foods. "I recommend bringing your own healthy snack in case the airport has limited options," says Bedwell.
Bedwell's suggestions:
- Individual boxes of unsweetened cereal
- Fresh or dried fruit (keep portion of dried fruit to ¼ cup)
- Baby carrots
- Whole-grain rice cakes
- High-fiber granola bars (look for bars with more than 3 grams of fiber, and the first ingredient should be whole-grain)
- Protein bars (if the bars are for a snack, they should be less than 200 calories)
- Popcorn (light or 100 calorie bag pre-popped)
- Whole-grain crackers (watch your portions)
- Small cans of water-packed tuna or vacuum-sealed tuna/salmon packets
- Individual applesauce or mixed fruit containers (natural without syrups)
- Fat-free pudding cups
- Nuts and/or seeds (keep portion to ¼ cup)
- String cheese (must be refrigerated within 4 hours)
- Roasted soy beans or "nuts"
