Going on Vacation Doesn't Mean You Can't Eat Well.

Eating away from home can be stressful for anyone trying to eat healthy and maintain their weight. Traveling can present many food-related obstacles such as “How much time do I have to eat”, “Where will I eat”, and “What should I eat?” Not only are our normal eating habits disrupted but we often are presented with unfamiliar foods making the decision that much harder. So let us begin with the question of “Where will I eat?” There are many places that you can purchase food: gas stations, grocery stores, chain restaurants, airports, fast food, deli’s, pizza, Chinese take-out, upscale restaurants, café’s, hotel room service, etc. So how do we decide?

It may sound silly or overly simple but researching the area where you will be staying will not only save you time but it will save you from packing on some extra pounds. Make a quick note of the types of restaurants in the area and choose a few within each category that you know or believe will have the healthiest options. Keep in mind how much time you have. Will you have time to sit down? Should you grab something to go? Can you pack snacks or meals to bring with you? Once you have chosen the “where” and planned your time accordingly you can start to contemplate the next question “What will I eat?”

The “what to eat” tends to be the hardest question when traveling and it often depends on where you have chosen to dine. Here are some basic guidelines for finding healthy choices within different types of food establishments:

Restaurants

Whether it is a diner, chain, or upscale restaurant the menu and server are your most valuable resources for choosing what is best. Most menus will describe how the item is made and/or the ingredients used to make the dish. When in doubt ask the server for specifics and even suggestions on what to choose. Here are some tips:

• Choose soups made with vegetables and broths rather than creams. 
• Look for oil and vinegar dressings and ask for salad dressing on the side 
• Limit unnecessary toppings on salads such as cheese, croutons, bacon, fried chicken strips. 
• Try to select entrees that are broiled, baked, steamed, or grilled. 
• Go easy on items with heavy sauces, cheeses, or creams. 
• Choose poultry, seafood, or vegetarian entrees 
• If you decide to order dessert look for a low calorie sorbet, a fruit, or a half portion of higher
  calorie items.

Takeout

Pizza:

• Top your slice with extra vegetables instead of high fat meats. 
• Choose thin crust over deep dish. 
• Try to avoid the breaded chicken sandwiches, chef salads, or meatball subs. 

Sandwich Shops and Cafes:

• Choose lean turkey or chicken breast instead of high fat deli meats such as salami and bologna. 
• Ask for extra lettuce and tomato and go light on the cheese and dressings. 
• Order a whole grain roll, wrap, or bread. 
• Choose baked chips if offered or a piece of fruit. 

Chinese:

• Choose wonton or miso soup as an appetizer instead of fried dumplings or rangoons. 
• Try to select chicken and seafood stir-fry 
• Ask for “light sauce”. 
• Look for brown rice instead of white or fried rice.

Fast Food
What do I mean by fast food? Chain restaurants or even gas stations that have “value” menus, most often a drive thru window, and can hand you your meal within 5 minutes. The good news about fast food chains is that they are everywhere and often offer low-calorie items.

• Choose a grilled chicken sandwich instead of fried chicken or fish. 
• Order the smallest size, bigger means more calories. 
• Try to ask for no sauces or cheese. 
• Have a salad, soup, or baked potato instead of fries. 
• Choose low-fat milk, diet soda, or water for your beverage. 
• Try an entrée salad with a light dressing on the side. 

You can also check out the local grocery store if you have access to a refrigerator where you are staying. Pick up some fresh fruits and vegetables to snack on or even nuts and dried fruits to carry with you. Good luck!