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Featured Nutritionist
Sophie Pachella
Eating Right When You're On the Run
Whether you're traveling or rushed at home, you don't need to give up eating right. In fact, healthy eating is more important than ever when you're trying to keep up with a hectic schedule.
A solid food plan helps your body withstand stress better. But as you're hustling to catch a flight or make a meeting on time, you're probably not thinking about protein and carb ratios. The following tips can help you eat well when you're eating out.
In Restaurants
Restaurants that offer a variety of foods are a good choice. Your best bet is a steak house. You'll always find lean steak, broiled fish, a variety of steamed vegetables, and plain baked potatoes. You can't go wrong with that.
Avoid pitfalls.
- Pass on the bread and butter. Enjoy a glass of wine instead.
- If you want an appetizer, order broth-based soup or a salad.
- Nix the gravies, sauces, and breaded and fried foods.
- Opt for steamed, poached, broiled, baked, grilled, roasted, stir-fried, or lightly sautéed foods.
- If the restaurant servings are huge, split an entrée, or order one or two appetizers instead. Eat the same portions out that you do at home.
- If you can't resist the dessert tray (and who can?), split with a fellow diner - it's more fun that way anyway.
- Order à la carte. It might cost more, but your portions are likely to be smaller. You also have a better chance of getting just what you want, the way you want it.
In Airports
Airports can be stressful places. But don't scrap your diet because of it. Eat because you're hungry, not because you're stressed, bored, or trying to kill time. If you're anxious or have time to spare, take a walk. Airports usually have plenty of room for a brisk jaunt. Otherwise, catch up on reading.
- Scope out your dining options. There are a lot more than there used to be, with more healthy choices. Skip the hot dog and pizza joints and look for eateries that serve fruit, soup, sushi, and sandwiches or wraps.
- Order ahead. If your flight includes a meal, request a low cholesterol option. (Save this in your frequent flyer info so you don't need to worry about it each time you book a flight). When the beverage cart rolls your way, ask for water instead of soda. You'll feel better when you land.
- Be prepared. Bring your own food if you're leaving or arriving very early or late when snack shops are likely to be closed. You don't have to pack an entire picnic. A whole-wheat bagel, a piece of fruit, Luna bar, nuts or tuna pouches and soy chips can save you from feeling starved.
In Fast Food Places
If you find your only option is fast food, check out different menus. Some fast food places have healthier food than others. You can find soup, salads, baked potatoes, and yogurt with fruit and granola. Fast food doesn't have to mean you're stuck with burgers, fries, and soda.
In your hotel
If your hotel offers a continental breakfast, stick to fruits, cereals and eggs. Hopefully you have some protein bars left over from your trip. If your hotel has a microwave or in-room refrigerator, consider bringing individual packages of oatmeal. If worse comes to worst, you can always rely on the hotel coffee maker to heat water for your oatmeal. (Just remove the filter basket first, otherwise the residue will make your snack taste like an old sock.)