Maintaining a healthy diet when you're travelling a lot can seem impossible, but a few simple rules will help, writes Judy Kean.
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Part of the fun of travelling is eating out and indulging yourself a little. But whether you're on a family holiday or business trip, you need to be wary of overindulging while you're away.
The odd treat is not going to do much harm, but if you stuff yourself with unhealthy food every day, you will probably regret it once you're home again.
Poor food choices, such as lots of fatty takeaways, and high GI or very sugary foods can affect how you feel physically, leading to symptoms such as tiredness, feeling bloated and mood swings, which can put a dampener on your trip.
Here's how to make some healthy food choices while you are travelling.
Before you leave home
Eat something healthy and filling before you head to the airport. That way you'll be less likely to spend the hours between checking in and boarding your flight scoffing some of the many different sorts of junk food on offer in airports. Have a meal that includes plenty of fibre as well as protein (such as a chicken sandwich made with wholegrain bread for lunch or a baked potato with tuna for dinner) because it will keep you feeling satisfied for longer.
Pack healthy snacks to nibble on the flight. Fruit is a good idea but remember to either eat it all on the plane or throw it out before arriving at destinations that impose hefty fines for bringing certain foods into the country.
On the plane
Don't be afraid to ask the flight attendant exactly what foods are included in the meals and how they are cooked.
If you think you must eat every scrap of food on the flight to get the most out of the money you paid for the ticket, get over it. Be selective about what you eat.
Many airline passengers tend to bolt their food down. Take it slowly and if you start to feel full, stop eating.
Staying in hotels
When you arrive, check out the location of the nearest mini-mart or supermarket and head there to stock up on healthy snacks. Go for fruit (fresh and dried), nuts and healthy snack bars (check the label for sugar content).
Remember, the mini bar is not your friend. Not only is it likely to be laden with fatty, sugary foods but they're over-priced. Stay clear!
If breakfasts are included, choose either cereals that are low in sugar, wholegrain toasts or fruit rather than cooked breakfast. If you do want something hot, eggs are a nutritious option but have them scrambled, poached or boiled, not fried.
If you are able to stay somewhere with cooking facilities, make the most of them. Even just having a fridge, a microwave and a toaster means you can prepare a couple of light and healthy meals for yourself each day.
Eating out
Avoid buffets. When you're faced with a mouthwatering display of a variety of foods it takes huge willpower not to pig out. Go for an a la carte menu if you get the choice. If you don't, remind yourself that a buffet is not an excuse to over-eat. Check out all the food available, decide what you really want and then get your plate - don't just wander along the table helping yourself to a bit of everything. Other tricks include taking a small side plate instead of a big dinner one or filling up on a plate of salads or vegetables before going back for other foods.
One way of making a more healthy choice is to order filling soup or salad as a starter and then another entre as the main course.
When reading menus, avoid any foods described as buttery, creamy, crispy, fried, au gratin (in a cheese sauce) or rich. Instead look for those that are stir-fried, steamed, poached or raw.
Have fruit for dessert (helps you to get your five + a day). Sorbet is a better option than ice-cream, or you could share a dessert rather than having a whole one to yourself.
- Detours, HoS
