FLYING STRATEGIES
- Hydrate before, during, and after flying with water
- Alcoholic beverages can cause dehydration, which means more water should be consumed
- Pack healthy snacks for the plane trip since the ones offered are usually unhealthy
AIRPORT STRATEGIES
- Eat a meal/snack at home so you are not tempted to choose unhealthy options
- Scope out the eateries while en route to your hotel for healthy options
- Don’t think of traveling for work or pleasure as a time to derail from healthy eating
HEALTHY MEAL OPTIONS
- Choose fruit, baked potato, or salad instead of chips, French fries, coleslaw
- Choose a salad with protein and vinegar and oil as a salad dressing
- Order half portions to cut down on calories
- Breakfast options: egg white & vegetable omelet with wheat bread, oatmeal with fruit & nuts, Greek yogurt with berries, nuts, and granola, wheat toast with a nut butter
- Lunch/Dinner options: lean meat, fish, wheat pasta, brown rice, sweet potato, vegetables, salad
- Order foods steamed, baked, grilled instead of fried
- Sandwich options: use wheat/grain bread, lean meats/cheese, use mustard instead of mayonnaise
- Half of the plate should consist of vegetables or salad
HEALTHY SNACK OPTIONS
- Fresh fruit
- Nuts and seeds
- Trail mix
- Raw vegetables (carrots, celery, bell peppers, cucumbers, tomatoes)
- Rice cakes
- Protein bars (Fulfil, KIND, Rx, Barbell)
- Crackers with peanut butter or cheese
- Tuna fish and crackers
- Popcorn
- Pretzels