People often find themselves stressed out on travel days. A
way to minimize this stress and help eliminate it is to make smart choices when
it comes to food. Unnecessary calories are packed into the foods offered in the
airport and even on the plane. Below are five tips to avoid consuming unhealthy
foods and improve your eating while traveling.
1. Eat
Breakfast!
Most of you know by
now that you should always eat breakfast. It is one of the most important meals
of the day for a reason – it kick starts your metabolism and improves bodily
functions, physical and mental. Eating breakfast, whether it be eggs and toast
or just a piece of fruit, can help you throughout the day. Making sure you are
at your best on travel day is important for keeping track of tickets, boarding
passes, times, etc.
2. Hydrate,
Hydrate, Hydrate
Staying
hydrated is extremely important when traveling, regardless of the method of
transportation. Water is the best choice when it comes to drinks, however teas,
juices, and flavored water work just as well (make sure you watch the sugar!).
Other beverages such as sodas and specialty coffee drinks are not the best
choice. Water helps you stay alert and focused, as well as aid in relieving
common travel issues like headaches and fatigue.
3. What
to Avoid at the Airport
The airport is full of
temptations when it comes to food, especially if you have a long layover.
Although the massive cinnamon rolls and fried chicken may taste fantastic, the
results of consuming these foods are not. The obvious “unhealthy” foods, as you
know, are packed with calories. For example, the Cinnabon Classic Cinnamon Roll
has 880 calories alone. If you are on a 2,500 calorie-per-day diet, that one
food right there is 35% of your daily intake. Thirty five percent may not sound
like too much, but it has 36 grams of fat, 127 grams of carbohydrates, and only
13 grams of protein. Avoid foods that are comprised of empty calories: common
fast food items, creamy soups and salad dressings, specialty coffee drinks, ice
creams, and snacks like potato chips, cheese curls, and candy.
4. What
to Choose Instead
Many
airports have healthier places to grab a quick snack or to enjoy a nice meal.
If you are running short on time in the morning and can’t eat breakfast at
home, choose a breakfast that is filling and satisfying. The key to a great
meal is carbohydrates plus protein. For example, oatmeal with dried fruit and
nuts is a good meal for breakfast, and can be found easily in an airport. If your
airport has only big chain restaurants, still check out their menu – McDonald’s
even has oatmeal! Another option for breakfast is a bagel with peanut butter or
cream cheese. Try to pick bagels that are whole wheat, have fruits and/or nuts
baked inside, or multi-grain. Bagels that are plain or covered in cinnamon
sugar are full of empty calories. The carbohydrates from the bagel and protein
from the peanut butter or cream cheese will make you feel fuller longer, and
may prevent unnecessary snacking. If you have enough time to sit down for a
meal, choose items that are not deep fried or covered in creamy sauces or
dressings. Keeping your meals light and healthy will improve your mood and
function during and after your trip. If space and time allows, packing foods
from home is a great way to keep your eating healthy, and may even help reduce
your cost of travel.
5. Eating
Because You’re Bored
Everyone has at least
once snacked for the sole reason of being bored. Waiting for flights is a
fairly boring activity, especially when the layover is long. Keep yourself
occupied to avoid unnecessary snacking. For example, bring a book, magazine, or
puzzle to occupy yourself. You can also try walking laps around the terminal.
This is a great way to waste time while waiting – you avoid the snacks and get
some exercise! If you feel the need to eat something when you are not hungry,
chew a piece of gum. This will give you the feeling of eating without the
calories.
Following these five
tips will help you decide what to eat the next time you take a trip. Remember
to eat breakfast and keep drinking fluids, exchange common fast food items for
healthier, delicious options, and take a walk instead of mindless snacking. If
you always eat a cheeseburger every time you go to the airport, go for it.
However, keep these meals small and eat them sparingly. Your travel day will
improve significantly by making better decisions.
Contributed by:
Lauren Marucci
Dietetic Senior
Penn State University
