Travel Health and Fitness - Nutrition tips, tricks, and tools on the road

Since health and fitness isn't just about workouts and burning calories, but also what we take in, let's talk nutrition.

What tips do others have for nutrition on the road?

And special tricks or tools that you use?

My carry-on bag always has a "food kit" that includes 100 calorie Clif minis, a couple of packets of Quaker weight control oatmeal, Splenda (not readily available in other countries with my tea/coffee), and a handful of Crystal Light individual packs for when the water is less than great tasting.

When checking a bag, I often add other items like individual packets of nut butter and Svelte shakes (which don't require refrigeration).

My iPhone has been a great tool for helping me review my daily eating plan (calories in/out) and if I have a bad week, to see where I broke down. I have several programs loaded (Weight Watchers mobile, Lose It, Fast Food Cal, and Dotti's) so I can look up nutritional information and make good choices when I'm eating on the run (unless it's basic and bare, not everything that SOUNDS nutritious is actually your best option).

dry roasted almonds or cocoa dusted almonds. Both of these can be a real lifesaver when hungry. Easily carried and doesn't go bad. Healthy, tastey and filling.

My saving grace is protein shakes....my body is SUPER carb sensitive and I have to do high protein low to no carbs.

almond milk (available in most stores now and in juice box sizes but I also have a letter from my dr to bring it through TSA as a medical liquid) and protein powder. I use BiPro because it has no sweetner in it. I also have a blender bottle in my suitcase.

If you buy your meals at a grocery, even the tiny one in some downtown area, you can far better control what you eat. Instead of ordering a deluxe salad, you can specify "3 ounces of turkey" at the deli counter or get a little packet of lunchmeat, grab some fruit, lowfat crackers or whatever else fits your eating plan. It's hard to know what high-fat taste seducers a restaurant may include in their meals, and when you need to control your intake (we do because of allergies/food intolerances) knowing exactly what you are eating makes the difference between success and sick.

I know business travelers can't do this 3 times a day due to their schedule, but even improving one meal at a time can help you. Also, you can shop ahead and get something like instant oatmeal packets for meals on the go - you almost always get bowling water and cup wherever they have coffee.

My trips are usually 6 days away so I buy a 6 pack of 1 litre water as soon as I arrive and make sure I drink at least 1 bottle per day, I buy 6 items of fruit (or get 6 items of fruit from reception), I never get an appetiser at business meals unless I have exercised that morning, will not switch the TV on unless I have done xx press-ups or xx sit-ups, will not just slump in a chair if I am on my own during a conference call - will do stretches/exercise (on mute of course) if possible during it. Basically I try to get in to a routine of "healthy" hotel living. As I am on my own and can dither in shops I read the nutrition labels very carefully looking for sugars, trans-fats, salt and compare them diligently. Will always walk instead of escalator/lift where possible, even walking up the moving escalator is something if the stairs are nowhere to be found!

dry roasted almonds or cocoa dusted almonds. Both of these can be a real lifesaver when hungry. Easily carried and doesn't go bad. Healthy, tastey and filling.

+1

Also, Quaker Fiber and Omega 3 bars (120 calories, 9g of fiber!) are also always in my laptop bag. Perfect airplane breakfast alternative.

Kashi TLC bars as well as plain almonds.

Sometimes will bring the instant oatmeal packets and walnuts to mix in for breakfasts.

I try to make it a point to not drink sodas when traveling - aim for unsweetened ice teas (I'm a diet coke addict, so it's a big thing for me).

Also, if I know I have to go to a chain restaurant - which in my previous weekly travel job, there were a lot of those, I'd look at the Eat this, Not that site - http://eatthis.menshealth.com/home - for ideas of what's good vs. what's really bad.

What I find suprising is that as a pre-diabetic person, airline food doesn't seem to actually be that bad - it's a good portion size & the ingredients don't seem overly filled with sodium sometimes. So, I actually often times eat the airline meal in F...of course, I don't know if this is really the case or not - anyone have any thoughts on that?

I try to make it a point to not drink sodas when traveling - aim for unsweetened ice teas (I'm a diet coke addict, so it's a big thing for me).

Also, if I know I have to go to a chain restaurant - which in my previous weekly travel job, there were a lot of those, I'd look at the Eat this, Not that site - http://eatthis.menshealth.com/home - for ideas of what's good vs. what's really bad.

What I find suprising is that as a pre-diabetic person, airline food doesn't seem to actually be that bad - it's a good portion size & the ingredients don't seem overly filled with sodium sometimes. So, I actually often times eat the airline meal in F...of course, I don't know if this is really the case or not - anyone have any thoughts on that?

The airline food is of the correct portion size for a meal. Most people don't realize that!

I try to make it a point to not drink sodas when traveling - aim for unsweetened ice teas (I'm a diet coke addict, so it's a big thing for me).

Also, if I know I have to go to a chain restaurant - which in my previous weekly travel job, there were a lot of those, I'd look at the Eat this, Not that site - http://eatthis.menshealth.com/home - for ideas of what's good vs. what's really bad.

What I find suprising is that as a pre-diabetic person, airline food doesn't seem to actually be that bad - it's a good portion size & the ingredients don't seem overly filled with sodium sometimes. So, I actually often times eat the airline meal in F...of course, I don't know if this is really the case or not - anyone have any thoughts on that?


More is correct, the portion sizes are a good guide on a plane. My problem with airplane food is they tend to be very carb heavy, which for me is an issue (my body sees a carb and I gain weight). also you have to watch the salt on an airplane, because it requires more spice at altitude for food to taste the same they tend to oversalt and you wouldnt notice it by taste.

The airline food is of the correct portion size for a meal. Most people don't realize that!

Airline meals also have a lot of different foods for the same reason hospitals do. When you don't pick the full menu it's unrealistic to expect everyone to like 100% of what they get.

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I'd also suggest purchasing a filtering water bottle. It definitely improves the taste. I have one of these Clear2Go (http://www.amazon.com/Clear2GO-Water-Bottle-Filter-Silver/dp/B00265MBSG/ref=sr_1_4?ie=UTF8&qid=1298480117&sr=8-4) bottles. That way I always have water and except for that certain time of the year in PHX the water usually is very good despite the tap quality.

Premier Nutrition Protein Bars - more protein than carbs and you can eat half and feel full for a few hours.

If you buy your meals at a grocery, even the tiny one in some downtown area, you can far better control what you eat. Instead of ordering a deluxe salad, you can specify "3 ounces of turkey" at the deli counter or get a little packet of lunchmeat, grab some fruit, lowfat crackers or whatever else fits your eating plan.

I have been doing this for awhile now and agree, great idea.

Thankfully, most of my normal destinations have a Whole Foods (or local equivalent) close by, where some turkey, a roll, & excellent salad bar with healthy items are all available. Much better than any dining out option.....

Some of my chains give me free breakfast - either a buffet or off the menu. There's that mental thing of this is a $25 breakfast and I should take advantage of it, but that to me is the worst thing I can do. I walk into those, get my usual bowl of oatmeal with some berries and that's it. I figure I've probably saved the same number of calories and fat grams I'd usually consume in a day.

I put on a lot of weight with hotel buffet breakfasts and have cut back to doing eggs, boiled if I can get them, oatmeal plain or with fruit--no milk--and black coffee.

I tend to repeat hotels and tip the cooks who make the eggs. They see me coming and know what I want and often have my breakfast ready very quickly.

No salt!

Do not do the cut up fruit in the serving trays as it has sugar added.

Dropping weight slowly.

I buy my own cereal. I like Shredded Wheat 'n Bran. I supplement it with milk from the breakfast and I grab 2 pieces of fruit for snacks.

I went to the grocery store and bought some of the food I eat at home and I plan on heating it tonight.

For those of you who shop in grocery stores what do you buy? Same things you would buy at home, TV dinners, grab-and-go items from the deli, salad bar? I used to think I was limited to the grab-and-go salads, sandwiches, and sushi, but now I have realized that I can purchase anything microwaveable and it all works out.

Bring a date along with you! Dates are good for traveling, hiking, etc. They don't go bad, they have fiber and they cure a sweet tooth. They go great with almonds.

I always carry in my briefcase a sizable bag of raw almonds and 2 LaraBars (ingredients = fruit, nuts, period), as well as a couple of sachets of instant oatmeal, and high quality instant decaf. That takes care of the munchies in the plane or in taxis or between meetings. Then when I arrive in a new city I buy a huge bottle of water and a couple of green apples and a couple of bananas for the hotel room. At hotel buffets I snag a boiled egg to take for a snack later in the day. I make sure to have a mid-morning and mid-afternoon snack of a piece of fruit and some almonds (or the boiled egg). The point for me is to always have lots of food on hand - I don't do well with deprivation, and traveling just gives me the munchies - but to make the food that is closest is good food!

I buy my own cereal. I like Shredded Wheat 'n Bran. I supplement it with milk from the breakfast and I grab 2 pieces of fruit for snacks.

I went to the grocery store and bought some of the food I eat at home and I plan on heating it tonight.

For those of you who shop in grocery stores what do you buy? Same things you would buy at home, TV dinners, grab-and-go items from the deli, salad bar? I used to think I was limited to the grab-and-go salads, sandwiches, and sushi, but now I have realized that I can purchase anything microwaveable and it all works out.

I also buy cereal at the market. In addition, I buy milk, fresh fruit, and a pack of water. The cereal can double as breakfast, or a light dinner.

If I have a kitchen in the hotel, I but a small carton of eggs, a loaf of bread, and a small pack of butter. I love egg sandwiches and they can also double as breakfast or dinner.

I agree with those that advise a grocery shopping trip as soon as you hit the ground in your destination.

Eating out every night on trips is a hole that you will fall inside and never will be able to climb out of.

I cross my fingers and hope that the hotel I am booked in has a fridge and microwave handy. That way I can prepare things similar to what I have at home.

I also bring my protein powder. It's crucial. Don't forget to keep on drinking lots of water even though you are not at home.

I primarily travel for trade shows, so I send protein shakes ahead with my gear for the booth. I usually down a shake between breakfast and lunch while Im on the show floor and then another after my evening workout before I head out to dinner.
I usually stay at Hilton properties so I take advantage of the breakfast buffet. I go straight to the omelette station for egg whites and veggies and I make sure to specify to the cook to take it easy on the oil in the pan. I add in some oatmeal and fruit to finish the meal.
Lunch is usually the hardest meal due to the lack of choices at most convention centers. I usually have luck finding a turkey sandwhich and some yogurt.I've even gone so far as to have a delivery from a local healthy eatery when its available.
Dinner I usually try to stick to lean steaks and potato's or a chicken dish.

If Im on a long flight, I usually try to grab a sandwhich at the airport for the ride and some unsalted nuts as a snack.

I always have some Fiber One and/or Clif mini's in my backpack. I also pack enough Fiber One bars in my suitcase to have a couple each day.

Dinner's the hardest part. I've changed my lifestyle to have heavier breakfasts, small interval snacks, and a lighter dinner. If at all possible (and I do manage to do this a lot), I will opt out of the "group" dinners that seem to start at 7:30-8:00 pm and last 1-1/2 hours. I retire to my room, have a Clif Protein Bar and some Emergen-C, and relax.

I found this thread in a dif forum & thought it had some good suggestions:

http://www.flyertalk.com/forum/travel-products/1059319-losing-weight-go.html

Cheers.