MEMORIAL DAY WEEKEND IS COMING UP, AND WITH IT COMES THE SUMMER TRAVEL SEASON.
A key to a successful trip is planning– the route, destination(s), activities, timelines and meal planning.
An essential part of travel plans is the meals and snacks, including what to eat and where you need to eat. A part of travel planning is packing suitable clothes, and what you are going to do while you are there.
A part of the process also includes eating healthy foods. Licensed dietitian and nutritionist at the Toledo Clinic’s Health Education Center, Heather Spicer, suggests considering the following questions when meal planning for travel:
•How long is the drive or the plane ride?
•At what time do you usually get hungry?
•Is the goal of what you plan while traveling weight loss, diabetes control, or to maintain some other health goal?
It is important to know your goal and what to plan for.
Spicer suggests the following: The first thing is to try to maintain a regular intake by keeping to a consistent structure, eating breakfast, lunch and dinner.
“If you eat breakfast, lunch and dinner, keep that structure to a point,” she added.
Keeping a balance among types of food is important. Try not to skip meals. When planning snacks, consider combining proteins, plantbased food and healthy fats. Food that will keep you full and prolong mindless snacking. Eating regularly is important, especially if you have diabetes.
She suggests eating nuts, seeds, Greek yogurt, cheese sticks, cottage cheese, peanut butter with apple slices and pretzels- many of which come in convenient small packages well–suited for travel. Popcorn is also a good snack that comes in small individual bags. Vegetarian options include roasted chickpeas and edamame, an East Asian food that is a type of soybean in a pod.
Once you get to where you’ll be staying, Spicer suggests sticking to a balanced meal, with fruits and vegetables and staying clear of copious amounts of bread, potatoes and rice. If you eat out, she suggests viewing the restaurant’s menu online to get an idea of what’s offered beforehand.
It can be easy to devour a delicious meal when eating out.
Spicer said, “It takes 15 minutes for the brain to realize the stomach’s full, and when you eat fast you can’t listen to your body.”
It is important to eat more slowly and listen to when you feel full.
Put the fork down, enjoy the meal and the conversation while on vacation, especially when you are with good company.
It may be worth considering sharing a meal with someone or taking half the leftovers for a later meal. Stay hydrated especially during airline travel, when you may feel hungrier and fatigued if you are not drinking enough water.
The best anyone can do to have a successful trip is to plan meals and snacks ahead of time. It can be an enjoyable part of the travel experience. Mind over matter–keep to a plan, eat wisely and above all enjoy yourself, don’t stress.
“You dont have to be perfect, not every food has to be the healthiest. Try to get some benefit from what you’re eating. You want to feel good and be healthy,” Spicer concluded.
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