YOUR HEALTH
Quick guide to healthy eating while traveling
By Denise D . Roberts , RD , LD , CDCES / CPT Guest Columnist
“ On the road , again . Just can ’ t wait to get on the road again …”
These familiar lyrics to a favorite tune might express how many people are feeling after a stressful two years of masks and confinement . Whether it ’ s a weekend getaway , a family camping trip , or an extended vacation , spring is a great time to get out there and see the sites .
Food is always a big part of the road trip . With a little knowledge and planning , healthy food choices can enhance the travel experience and help avoid regrets from excessive weight gain or , worse , illness due to poorly prepared and packed foods . Take a moment to prepare and have an enjoyable trip !
Packing food to go for snacks or camping
• Include individual portions of nutrient-dense snacks : nuts , nut butter , cheese sticks or rounds ( opt for lower-fat varieties ), dried fruit , trail mix , jerky , assorted crackers , pretzels , breadsticks . Remember that individually packaged containers of applesauce , fruit , or other liquid / semi-liquid foods will pass airport regulations if you keep them 4 ounces . or less .
* Keep FOOD SAFETY in mind : Hot food hot ( greater than 145 degrees F .) and cold food cold ( Less than 41 degrees F ). Find exact safe temps on foodsafety . gov
• Clean , Separate , Cook , Chill : Four basic steps to safe food prep
• Clean all produce ( even bagged salads )
• Separate produce from meats / separate cooked from raw
• Take bottled water . Consider freezing a couple of bottles . Water quality might vary at different locales .
Road trips & convenience stops
There might be long stretches of road with limited options between cities , so packing some healthy snacks is smart on the pocketbook and offers healthier choices . Consider a small cooler packed with cut fresh fruit / yogurt / lean sandwich meat / chicken or tuna salads / along with the usual whole-grain crackers , pretzels , and breadsticks .
Always pack water or other low-calorie beverages to avoid excessive calories and way too much sugar from beverages . Remember , it only takes two 20-ounce beverages each day to pack on a pound in a week ! Don ’ t drink your calories .
Many convenience stores now offer healthier options such as individual cups of cut fresh fruit , bananas , apples , oranges , individually packaged nuts , and trail mixes . Avoid fatty meats and deep-fat fried options regularly . Look for attached food service establishments like sandwich or pizza shops . Choose lean protein sandwiches on whole-grain with added vegetables ( spinach , lettuce , tomato , peppers ). Limit mayonnaises and sauces , avoid extra servings and consider avocado to spread healthier fat . Even pizza can be a healthier option if you choose the thinner crusts , limit extra meats & cheeses and add extra vegetable toppings .
Roberts
Markets
Pick up pre-washed / pre-cut vegetables , hummus , yogurt , sandwiches , salads , and fruit with peels , including oranges and bananas . Wash apples and grapes BEFORE you eat them . Choose lower-fat dairy products and whole grains with more fiber . If you have a refrigerator in your hotel or one in your camper , load up on these healthier options for the week .
Drive-through and casual restaurants Focus on items that are grilled , steamed , broiled , or baked . Deep fat fried or sautéed in butter is much higher in calories , so choose these less often . Select salads with lean protein , “ light ” rather than whole fat dressings ( ask for them to be served “ on the side ”), broth-based soups . Ask that chips or bread be served WITH the meal , rather than before . If you ’ re craving comfort food , watch your portions — stick to the basics such as a single burger patty without special sauces , “ junior ” size entrees , and sides , and always water or low-calorie beverages instead of sugar-sweetened drinks .
Keep food safety in mind
• Clean your hands before you eat . Wash , wash , and wash your hands . Even if you don ’ t need to use the restroom , you ’ ll still want to wash away germs you picked up at the airport or train station . Wash with soap and warm water ( hand sanitizer if water unavailable ).
• Be safe with water . Water is regulated and tested throughout the U . S .; however , avoid drinking tap or well water if you doubt the water quality . This also goes for anything made with water , such as ice or fountain drinks . Stick with sealed , bottled beverages if you have any concerns about the local water supply .
• Remember the two-hour rule . If you buy cold or hot food at the airport or train station , eat it within two hours of purchasing . After that , bacteria multiply . ( In hot weather , the safe time limit is one hour .) Set a timer on your watch or phone to remind you .
• Think before eating . On the plane , clean off your tray table with disinfectant wipes . Never set food directly on the tray table . If hot food is served on the plane or train , make sure it is hot .
• Don ’ t take a vacation from food safety rules . Fish , shellfish , meat , and eggs are still unsafe to eat when raw , even at a fancy hotel .
• At a hotel , ask for a room with a mini-fridge . Then visit the local market for grocery staples . That way , you can eat breakfast in your room and keep healthful snacks on hand , including hummus and yogurt .
• Make instant oatmeal for breakfast . If you have a coffee maker , you can make instant oatmeal . Stir in dried fruit , nuts , and milk for a satisfying start to the day .
• Be cautious about continental breakfasts . Enjoy this complimentary meal option by choosing whole-grain cereal with fat-free or low-fat milk , fruit , or yogurt . If you splurge at breakfast , choose a lighter fare at your next meal .
• Pass on street vendor foods . Though the aromas may be tempting , consider skipping food from unknown street vendors . The safest strategy is to stick to tried-and-true dining establishments . If food is sitting out at room temperature …. avoid it !!! www . meridianstar . com
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