By Laura Stepp, MA, RD, LD, CDE at LMC
Its summer, time to live care free and enjoy life! Wait, eat healthy on vacation? It’s summer, I’m traveling and eating out, not cooking!
We have all experienced the challenges eating out while on vacation and for some trying not to gain weight can be a greater challenge. It seems we are surrounded by high calorie, high fat and high sugary foods when we travel. As we drive down the road, every mile brings a dozen fast food options all trying to temp us to stop. As you walk through an airport not only are many of the food choices high in calories, they are also expensive! Although it is sometimes difficult to find a “healthy” choice or to decide what to make while on vacation there are a few options try.
Healthy Snacks to the Rescue! In many cases, eating a snack replaces a meal especially if you are driving longer distances, flying, or spending a day on the beach or in the mountains. Snacks are going to be necessary to keep you going. Below are some ideas to help you eat healthier and save your waistline:
•1 oz (1/4 c) servings of raw or dry roasted nuts. Any nut is good
•½ c- 1 cup individual servings of a lower sugar, higher fiber cereal
•Personalized trail mix: combo of nuts, seeds and dried fruit. Approx ¼-1/2 c serving
•1 oz individual cheese sticks or rounds
•1 -2 Tbsp Natural peanut butter or almond butter with 1 oz serving of whole wheat crackers, graham cracker or gluten free crackers
•½ – 1 oz sliced cheese with crackers or fruit slices
•PB & J sandwich on sandwich thins
•Raw veggies of your choice: cut carrots or baby carrots, broccoli, cauliflower, radish, celery, yellow squash, zucchini or cherry tomatoes (all better dipped in hummus or a little of your favorite salad dressing)
•Fruit: banana, apple, pear, peach, berries, orange, melon
•Low sodium lunch meat and cheese roll ups with or without tortilla
Remember to drink water. Traveling, especially in airplanes is very dehydrating. Drinking water will help to keep you alert when driving and keep you from over heating if you are at the beach or hiking in the mountains. Water is the most important nutrient for our bodies and especially important when we are traveling and not in our regular routine.