10 Easy Ways to Eat Smart on the Road
by Dr. James D. Krystosik
It’s summer time, and you’re all
packed up and ready to go. You hit the road and everything seems to be
going perfectly. But wait, did someone say they were hungry? Now what,
your out on the road, with only fast food joints in sight. Never fear
road warrior, I’m going to give you some easy tips that will
allow you to eat healthy while on the go, without a big hassle. So
gather yourself, and your kids, put on your seatbelt and a great song,
lets go for a ride.
It's very easy and tempting to lose your good
sense of well-being while on the road for vacation or business.
Poor planning for a road trip will inevitably result in a candy
bar here, an ice cream cone there, and junk food everywhere. However,
eating with a purpose can safeguard your well-being. My motto is
pleasure first, with health in mind. Food provides fuel for the body.
The right kinds of food can energize the body, reduce stress and
anxiety, fight fatigue and jet lag, as well as increase your mental
clarity—important things every road warrior needs. Allow me to
show you ten tips for eating smart on the road, so you can have a
delicious power breakfast, comforting healthy snacks, a quick yet tasty
recharge at lunch time , and a gourmet dinner, all on the road in good
health.
1. Plan Ahead: Long,
monotonous hours in a car can lead to boredom and mindless munching on
junk foods or a stop at a greasy spoon diner. Without proper planning,
highway eating can result in bringing home undesirable souveinirs in
the form of extra pounds around the waisteline or your blood sugar,
cholesterol levels and blood pressure jumping of the chart. You can
avoid the above pitfalls and enable yourself to enjoy delightful foods
without compromising your health. Plan ahead by mapping out your travel
itennary. Be sure to include when and where you will stop to eat on the
road. The internet is a great resource to use to learn what
restaurants, supermarkets and health food stores are located in the
areas you will be travling.
2. Only Eat When You Are Hungry: If you're bored, not hungry, try chewing gum or drinking
some water. Keep your mind occupied. Turn on the radio and start
singing. Listen to an audio book. Bring a tape recorder and dictate
ideas for your family, or work. When you do stop to eat be sure to eat
to satisfaction, not until you're stuffed like a turkey. If you're on a
business trip or a cruise ship don’t stuff yourself simply
because the foods free or there's all you can eat because it is incuded
in the package. Beware that a lot of restaurants serve overwhelmingly
large portions, (particularly large portions of cheap carbs from hell).
Instead of eating all of the bread in the bread basket, graze on fresh
fruits and vegetables untill your meal arrives. If you do happen to
overindulge at one meal, simply eat less at the next meal. Several
small meals a day (six or more) is another eating strategy that cuts
hunger and calories and at the same time prevents you from overeating.
A study reported in the Lancet, a British medical journal found that
individuals who ate several small meals per day in place of three main
meals (aka "grazing") lowered their cholesterol
significantly.
3. Always Carry Food—and Water: You're tired and thirsty, you're stomachs
growling, and your stranded with no options. It happens. Make sure when
you hit the road, you come prepared.
4. Pack to Snack:
Rather than relying on roadside conveinence stores or greasy spoons,
pack a variety of healthy, great tasting foods and treats. I'll show
you how to fill a cooler with all of your favorite foods, without the
guilt. In chapter thirteen of my latest book, Carbs from Heaven, Carbs
from Hell, you will discover healthy alternatives to most of your
favorite foods. However, instead of containing ingredients like refined
white flour and sugars, harmful fats, addatives and preservatives,
these healthy indulgences are made with whole grains, unrefined sugars
and no artificial ingredients. Yet, these healthy indulgences have all
the great taste you would expect from your favorite foods. And the best
part is, you can indulge, without the bulge. So make sure you pack to
snack. Bring a good variety of healthy fast food to supplement or
replace regular meals. Your survival kit for healthy and delicious
eating on the road should contain some of the following: whole-grain
bagels or crackers; nature's fast food; apples, pears, bananas raw
nuts, trail mixes, dried fruit, granola mixes, low-salt, whole grain
pretzels, whole grain graham crackers, and some power bars into your
handbag or briefcase for quick quick refueling. The minimal space these
foods occupy will be well worth it when you're hungry and stranded with
no healthy food choices. Be sure to purchase the brands made with whole
grains, unrefined sugars and fewer calories. Bring along some instant
soups (add boiling water); mini-packs of 100% fruit juices or 100%
fruit juice carbonated beverages, 100% real peanut butter with no added
sugar, mini-boxes of whole-grain cereal; packets of instant oatmeal;
containers of nonfat yogurt made with cow's milk or soy milk; raw
veggies such as cut up carrots, celery sticks, bell peppers, etc. and
snack-size bags/cans of water-packed tuna. (See: Dr. Krystosik’s Top 50 Convenience Foods)
5. Choose the Best Fast Food and Restaurant Chain
Options: Beware of the term
"healthy" at fast-food chains. Often even the low-fat,
less-calorie salad and sandwich options still contain hefty portions of
harmful fats, sodium, and calories. The Physicians Committee for
Responsible Medicine cautions us on how many of the entrée
salads at fast food chains are bigger nutritional booby traps than the
standard burger fare. So educate yourself and order carefully. (See the
PCRM's Fast-Food and Quick-Serve Salad Entree Comparison Chart for a
shocking analysis of seven popular food venues at http://www.eatcarbs.net/~tosom/other/fastfood.pdf).
6. Order "Off" the Menu: If you can't find a healthy option on the menu,
ask your waiter or waitress for what you want. Millions of people are
on special diets today. Restaurants recognize that they need to cater
to the special dietary needs of their customers. Ask questions and
create your own options. Are the veggies fried? Ask for them for raw or
steamed veggies or for fresh fruit instead. I routinely ask
restaurnants for vegetable or fruit platters even if they're not on the
menu. An omelet has ham, three eggs, and cheese? Opt for an omlette
with veggies and hold the cheese. Some restaurants now carry whole
grains and other carbs from heaven on their menus. Look, and ask, for
whole wheat pasta, brown rice and baked potatoes with the skins.
(See the PCRM's Fast-Food and Quick-Serve Salad Entree
Comparison Chart for an
eye-opening analysis of seven popular food venues.)
7. Before You Snack: Supermarkets and even
convenience stores are now carrying convenience foods made with whole
grains and other natural ingredients. But before you pick up your next
road snack, energy bar, or beverage, take a minute to scrutinize the
food label. Is the snack made with 100% whole grains. Don't be fooled
by a label that simply says whole wheat or multi-grain. These food
items are made with refined grains. Also, check out the sodium, fat,
and sugar content, which can all spell trouble for a healthy lifestyle.
Unless you choose carefully, you could end up eating or drinking foods
that will add inches to your waistline, wrinkles on your face and send
your blood sugar and cholesterol through the roof. Sure, you will
probably end up paying a higher price for healthy snacks, but remember
you're worth it and your life depends on it.
8. Do Your Homework: An excellent primer for
eating on the road is called Healtlhy Highways: the travelers guide to
healthy eating, by Nikki and David Goldbeck. This book will steer you
in right direction to healthy choices on the road. They give you names
and locations of restaruants througout the United States that offer
healthier fare, the types of cuisines you'll find there, and specific
menu items. This road warrior's survival guide also provides some
recommendations that can keep you healthy, fit, and energized on the
road. (845-679-5573 or click here: Healthy Highways: The Travelers
Guide to Healthy Eating, by Nikki & David Goldbeck)
9. Need help?: Call a local health food
store—staffers usually know where to get healthy food that tastes
great, including eateries that offer vegan, vegetarian, and organic
menus.
10. Forgive Yourself: Diet blunders happen. When
you slip up, forgive yourself, exercise a little harder at your next
work out and move on, and speaking of moving on, take a walk around the
block a couple of times to burn a few of those calories off, and at the
same time make yourself feel a little better. (But remember, I don't
mean to walk around the block a couple times, and then put the block
back into the toy chest when you're done!)
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