How to maintain your diet while traveling

One of the biggest concerns many of my clients have is how to stick to their diet when they are traveling. If you’re catching early morning flights, staying in hotels and scheduling back-to-back meetings, it can be challenging to find time to eat the small meals that form part of your daily diet. Of course, managing those small meals is also a task when you’re on the road and don’t have access to a kitchen.
So how can you ensure you make healthy food choices? Keep these suggestions in mind:

Fly with your own food

Don’t rely on airline snacks or food. Pack your own meal instead. Carry protein and nutrient dense dry food that won’t break or leak easily. Nuts, roasted snack, protein bars and firm fruit like apples are good choices.

Drink plenty of water

Avoid artificially sweetened drinks or colas, choosing plain water when you travel. Skip coffee and tea during breaks in meeting, and instead drink one full glass. Water reduces food cravings, keeps you feeling full and can provide a much-needed energy boost when you’re traveling.

Make your own mini-bar

Stock your hotel room fridge with packets of buttermilk, fresh fruit, biscuits and healthy roasted snacks. They will help stave off the late night munchies and deter you from ordering room service. Carry some nuts along with you to eat between meetings too.

Avoid fast food binges

Though you may find yourself drawn to the tantalizing sights of creamy gravies and deep fried delicacies on the hotel menu or buffet, remember these meals are high in fat and calories and will definitely set your weight-loss plan off course. Choose tandoori roti instead of naan, plain dal instead of dal makhani and a multi-grain Subway sandwich instead of plain. Also, wherever possible, choose salads and fresh vegetables over fried ones.

Always eat breakfast

A good breakfast will prepare you for a full day of activities or business meetings. But don’t binge at the hotel buffet – stick to what you eat at home. Most hotels provide high fiber and protein options like milk, muesli, whole wheat bread or oats. These will give you a much-needed energy boost and fill you up until lunch.

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Written by Neha Jain

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing complex about nutrition. There is no magic formula for a healthy diet – the trick lies in balancing a variety of food groups and ensuring you’re eating the right portion size. With an MSc in Food and Nutrition from Delhi University and diplomas in naturopathy and yogic sciences, Neha is also a certified diabetes educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Her goal is to help people find easy ways to make healthy choices, and believes HealthifyMe has simplified her task with its technology. Neha’s made the right choices for her family – she’s helped her husband control his high cholesterol levels and borderline diabetes by changing the meal plan at home, and introducing him to regular exercise – and now she’s hoping to ‘healthify’ you too.