Traveling for work or pleasure and eating on the go is a way of life for many. Being
away from home often disrupts your routine and puts stress on your body, but with
a little information and planning, you really can make wiser choices and travel with
all your healthy habits:
■ Plan ahead. Don’t get trapped by limited, unhealthy choices. Travelers often
resort to fast food and airport snack bars, sapping their wallets and energy
levels for high-fat, low-nutrient foods. Bring along a bag of healthy goodies
and snacks to break the cycle. See Figure 7.2 for travel-friendly nutrition.
■ Call the airline ahead of time and request a special meal, such as low sodium
or vegetarian. You’ll enjoy lighter fare and get served first!
■ Bring a small cooler for road trips. Stock it with low-fat yogurt, whole-wheat
crackers, fruit, slices of low-fat cheese, baby carrots, cut vegetables, and water.
■ Vacations and conferences often mean constant access to less than perfect
meals. Indulge occasionally, but be sure to balance it out with healthy food
choices throughout the rest of your day. Your stomach will thank you! Enjoy
the fish and chips in London for lunch, and have a broth-based cup of soup
and a salad for dinner. Then make the most of pedestrian friendly cities and
go for long walks whenever you can.
■ Start your days with a power breakfast to keep your energy up and your
hunger level down throughout the morning. Try cereal with skim milk or
yogurt, fresh fruit, and chopped almonds; whole-wheat toast with preserves, a
hard-cooked egg or scrambled egg substitute, and fruit or juice; or hot oat-
meal with walnuts and dried fruit. These morning menus provide complex
carbohydrates, moderate amounts of protein, and a little fat to fuel your
body for the full day ahead.

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