As a vegetarian, eating well when I travel is one of the hardest things to accomplish. I struggle with getting enough nutrients and protein while still wanting to eat what the locals are eating. Sometimes it’s just impossible.
Case in point is Papua New Guinea, where pork is often served and a vegetarian lunch is either a tuna sandwich (HA HA) or a soft boiled egg (ick). I often resort to protein bars to sustain myself during these two-week long trips.
Holiday travel presents a whole other set of challenges. We’re (hopefully) in a good mood. We’re celebrating with friends and family. We’re away from our usual habits and food. And we let our guard down because, after all, it’s the holidays and we’ll start that diet, tomorrow.
But if you’re like me, you probably kick yourself the next day or week, wondering why you didn’t take better care of yourself and why you’re now trying to shed the extra five pounds gained during a four-day visit with the family.
Now that I’m on this P90X kick and working out six days a week, eating well while I travel has never been more important. These workouts are difficult and require a higher number of calories than I think I’ve ever eaten in my life. The nutrition program that goes with P90X is “clean” meaning lots of vegetables, some fruits and lots of protein.
It’s a bummer to loose ground after having worked out so hard. A plate of nachos will sit on my hips no matter how many calories I seem to have burned that day. Though I’m not 100%, I’ve learned to stick pretty closely to the suggested meal plans and am probably eating better than I ever have.
Whether you’re doing your own exercise regime, trying to loose weight or just want to maintain your weight and feel good when you’re traveling, here are some suggestions for eating well and traveling healthy during the holidays.
What You Can Do
Travel with snacks. I’ve gotten used to carrying protein bars – at least one per day of travel. I keep them with me in case I get hungry or as part of my scheduled snack time (mid-morning and mid-afternoon).
I also carry a bag of peanuts and raisins so I can have something sweet and a bit salty for my flight. I find these far better than a bag of pretzels on the airplane. I’m also careful on the quantity I eat – a quarter cup of peanuts can be upwards of 200 calories and I could eat a half cup no problem.
I measure out enough protein powder for the trip and put it into a Ziploc bag so I have it during my stay. I also carry my own decaf tea bags and decaf Starbucks Via, too.
Shop for your own food. I’ve done quite a bit of domestic travel this fall. Each time I’ve landed at my destination – San Jose (California), Atlanta, New Orleans, Kansas City and New Jersey – I’ve Google mapped Whole Foods. Depending on my arrival time, I’ve either made a bee-line for it or made a note of the closest one to my accommodations.
I’ll hit the salad bar and load up on greens and veggies and some sort of tofu. If I’m staying in a hotel, I check with them ahead of time to make sure they have a fridge. If so I’ll pick up containers of Chobani yogurt (if I’m not feeling vegan) and I also pick up a carton of almond milk so I can mix up my protein powder with it.
If you’re staying with family, you might just pick up some of your favorite veggies so you can make a healthy salad at home.
Pick up a few pieces of fruit and some peanut butter, too.
Resist. You’ll likely have the hardest time resisting all the goodies when you’re home for the holidays. It’s so easy to dive into the homemade cookies, boxes of chocolate, potato chips and onion dip, and pastries from the local Italian bakery. (Or is this just my family?)
Eat that apple and peanut butter before all the goodies come out and you’ll feel less hungry for all the sweets.
Once you start curbing your cravings, be it salt or sugar, you’ll find that you have less desire for them. Cut back in advance of your travels and you’ll find when the holidays are here, you’ll be able to say no or cut back on the amount you might normally eat.
Cut down on the alcohol. If you enjoy a little cocktail during the holidays, consider cutting back at least a little. It lowers your inhibitions, which means you’re likely going to eat more and eat less healthy, and it slows down how your body metabolizes food. Double whammy. You’re eating more and it’s harder for your body to process. No wonder you feel so lousy the next day!
Bottom Line
You don’t need to make a big deal about your food restrictions. It’s unlikely anyone will even notice unless you tell them. But if you are serious about eating healthier when you travel it will be a big deal to you and require a series of conscious decisions throughout the day.
Does all this sound terribly boring? Yeah, I know. But trust me that once you start getting into the habit of eating healthier, at home or on the road, when you don’t eat as healthy, you’re gonna feel that much crappier.
Why not enter the holidays feeling good and maintaining that feeling while your with loved ones?
Travel Well,
Beth
Photo credit:
Apple with Peanut Butter – Sarah Edwards
Hogga says
good tips
Val-This Way To Paradise says
P90X, I’ve done that!! Good for you and good luck…I always travel with snacks!
wanderingeducators says
Great tips – I always pack snacks (even for short trips). YOu get hungry, and there are not options. UGH.
Theodora says
One of the joys of tropical travel, to me, is the great range of fruits you get at the market. We’re currently in Egypt, where fruit options are — ahem — limited, so I’ll try and make up for this by buying juices. I’m a big fan of fruit and veggies as being the single simplest way to stay healthy, wherever you are in the world, so thank you for this…
Penny Sadler says
Beth, I’ve been thinking about this a lot since I was in Italy recently where the food is amazing, but not what I normally eat. I agree with you, once you get a healthy program going and eating well, you will notice when you stray for too long. Good tips!
Beth Whitman says
Oh, Italy is the most difficult place to be “good” with your eating, Penny. But you can still enjoy the food and just cut back on some of that pasta and extra gelato each day 🙂
Bethaney - Flashpacker Family says
Definitely think shopping at supermarkets/markets and packing your own snacks is the key.
Mary @ Green Global Travel says
Our number one tip is to travel with snacks. Bret is Gluten-Free which can make finding meals on the road very difficult.
Larissa says
During the holidays I try to celebrate with more expensive fruits & veggies that I wouldn’t ordinarily buy. Even if the raspberries are $5.99 for a tiny tray, that’s probably less than I’d spend on pastries (and I love raspberries!). Dried porcini are pretty costly too, so Christmas is the perfect time to indulge!
I use this same philosophy when eating out while traveling. . . although I definitely watch my budget, if there is some exotic or indulgent option on the menu that is a healthier option, I treat myself (and my body). . . grilled fresh porcini in Italy is my favorite example!
Hogga says
mmm apples and peanut butter
Jennifer says
I really need to get back on a routine of exercising and eating better. These are excellent tips for eating better on the road.
Beth Whitman says
Do I hear a New Year’s Resolution in the making?