Nutrition important while traveling
Whether you are traveling to Grandma’s house or jetting off to faraway places, eating nutritiously while traveling can be challenging.
Below are a few ideas to help you become a nutrition-savvy traveler.
When traveling by car:
Take food items from all five food groups of the Food Guide Pyramid.
Wash and prepare raw vegetables and store them in sealable plastic bags for quick, easy, no-mess snacks. Keep the food in an insulated cooler until ready to eat.
Pack lots of fresh fruit. Most fruit contains large amounts of water that help prevent dehydration.
Keep single-portion, 100 percent fruit juice boxes, cans of vegetable juice or boxed, low-fat milk in an insulated cooler.
Take snacks such as plain popcorn, pretzels, dried fruit or peanut butter on whole-wheat crackers.
Pack perishable snacks, like yogurt and cheese, in an insulated cooler.
When traveling by air:
Airlines are increasingly looking for ways to trim costs, so if meal service is provided, it may just be a light snack. It’s OK to bring a snack from home in your purse, briefcase or carry-on bag. Dried fruit, raw vegetables, cheese and crackers, nuts, bagels and pretzels are all foods that travel well.
If beverages are served, select low-fat milk, 100 percent fruit juice or vegetable juice instead of soda or alcohol.
Air travel is dehydrating because of the low humidity and recirculating air in the cabins of planes. To avoid dehydration, drink 8 ounces of fluid such as water, 100 percent fruit juice or low- fat milk for every hour of flight.
If you require a special meal such as vegetarian, kosher, low- calorie, low-fat, low-sodium or diabetic, call the airline at least 24 hours ahead of time. Most major airline carriers will accommodate special requests.
When traveling by sea:
Check out what’s on the menu. Most cruise ships offer healthy dishes that are clearly indicated.
Enjoy the wide variety of fruits and vegetables offered on cruise ship menus and at cruise ship buffets. Make sure to get your “5 a Day.”
Remember that calories in cocktails and pool-side beverages can quickly add up.
If you experience seasickness, don’t stop eating altogether. Instead, try taking motion-sickness medication and eating smaller, lighter meals and snacks.
– Kendall is a food-science and nutrition specialist for Colorado State University Cooperative Extension. Call: 636-8920
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