Can I eat healthy while traveling this summer?

I recently returned from a weekend getaway to the Lewiston NY/Niagara region and faced the challenge of "healthy" eating while traveling. Eating while traveling presents a number of challenges including a change in eating pattern, availability in food and variety of food. Variables such as traveling by car or plane, visiting a city or cottage country and traveling alone or in a group also influences what your food choices may be.

Here are a few suggestions to help you maximize healthy eating and minimize the symptoms of unhealthy eating (such as constipation, diarrhea, bloating) while enjoying your travels this summer.

1. Make breakfast a healthy start by choosing foods containing fibre and that are low in fat. Start with a fibre containing cereal such as Cheerios, Bran Flakes, Bran Buds (if available). You can pack your own instant oatmeal and use the hot water available for tea to make yourself cereal. Corn flakes are typically available at breakfast buffets but offer little in terms of fibre. Not a cereal fan? Opt for whole wheat toast with peanut butter. Yogurt and fresh fruit are typically available and make healthy choices. Avoid the scrambled eggs (may contain butter, cream) and bacon which are high in fat and low in fibre. Make sure to include a glass of water with your meal.

2. Snacking between meals is less typical when traveling as portion sizes at meals tend to be larger, therefore keeping you feeling full for a longer period of time. If you tend to eat two larger meals (breakfast and dinner) and opt to skip lunch, then grab a second piece of fresh fruit from the breakfast bar and hold on to it as a mid-day snack later that day.

3. Keep lunch light. Generally speaking, when we talk about healthy eating we speak about having a large breakfast, moderate sized lunch and smaller dinner meal. When traveling I find dinner tends to be the largest meal as it is the most common time to sit, unwind and enjoy a nice meal. Order only an entree, choosing salad as your side, and skip appetizers, dessert and alcohol (these items are likely to present themselves at dinner).

4. Be menu savvy at dinner.  If the server places bread on the table, ask he or she to take it back to the kitchen. If you opt to eat the bread (avoid ordering an appetizer). Share (1) appetizer and (1) dessert. Order wine by the glass (not the bottle) and beer by the bottle (not the pint - if possible).   Enjoy your meal without being afraid to leave some behind on your plate. Listen to your body and stop eating when you are full.


5.  Drink plenty of water. Keep a water bottle with you as you would when at home or work to ensure you are keeping hydrated throughout the day. Typically people stop for a "drink" (cocktail or beer), sweetened beverages such as iced tea or a coffee. These beverages can be dehydrating and leave you feeling parched on a hot summer's day (not to mention the extra calories you consume with these beverages). Ask the server to provide you with a glass of water at each meal. In our experience, unsweetened iced tea was also available at each restaurant.

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Is there such thing as healthy frozen food?

In an ideal life we would have time to prepare homemade meals from scratch. In a realistic world we know that is not always the case. Whether pressed for time or short on groceries, the convenience of frozen food serves a purpose in our lives at one point or another.

Convenience foods (CF) can save you time and money, compared to the alternative of eating out. CF can be chosen to be relatively "healthy"as long you know what to look for. Here are my picks of frozen options for breakfast, lunch and dinner.

1. Breakfast: Nature's Path Organic Flax Waffles Plus

1 serving (2 waffles) provides 200kcal, 8g fat (1 g of omega-3), 330mg sodium and 5g fibre
 
Make this a balanced breakfast by adding 1/2 cup of fresh or frozen berries and 1 boiled egg
(eggs can be boiled in advance and refrigerated to use as a grab and go option) 

2. Lunch: Healthy Choice Gourmet Steamers Sweet Sesame Chicken (with long grain rice & vegetables)

1 serving (1 package) provides 340kcal, 6g fat, 330mg sodium, 5g fibre, 1 serving vegetable


Make this a completely balanced lunch by adding a serving of yogurt.

Although you may be tempted to try the other varieties, I recommend purchasing those that contain less than 10g fat and less than 500mg sodium per serving.

3. Dinner: High Liner Pan Sear Select Wild Pacific Salmon Mediterranean
 
1 serving (1 fillet) provides 220kcal, 10 fat (1.5 omega 3), 390mg sodium

Make this a balanced dinner by adding 1-cup of fresh or frozen vegetables and 1/2 cup whole-wheat couscous.