When traveling for business or pleasure it can be a challenge to maintain a healthy, balanced diet. Whether you're flying or driving, it's easy to grab fast food, chips, candy, energy drinks or soda for a quick energy fix.
But high carbohydrate snacks and beverages spike blood sugar then drop it leaving you fatigued and sleepy. Worse yet, excess calories get stored as fat.
The easiest way to fuel your body and handle travelers stress is to choose foods that stabilize blood sugar. Eating small, balanced meals containing carbohydrate, protein and fat every 3-4 hours will keep you focused and alert.
Hotel continental breakfast choices used to be just cereal, donuts, toast and waffles, with milk, juice and coffee. But many hotels now include protein choices like hard boiled eggs and yogurt to balance out the carbohydrate load. Avoid all the high-glycemic carbohydrates and have 4 eggs, (less 2 yolks) with some yogurt and fruit and drink green tea for a refreshing change.
Lunches can be quick and easy when you stop in a grocery store for 4-6 ounces of deli tuna, chicken or shrimp salad and fruit, or order a deli sandwich with double lean meat, lettuce and tomato. Almost any restaurant will have a Caesar salad with grilled chicken or salmon. Add croutons, a slice of bread or a side of fresh fruit and drink sugar free iced tea.
Many people find dinner when traveling the most challenging. Skip all-you-can-eat buffets and smorgasbords, baskets of chips, bread and butter and build your meal around your protein choice. Choose grilled chicken, fish, beef, or pork, add vegetables, one small serving of starch and a green salad. It's simple if you just keep it balanced.
I also recommend traveling with Balance bars. They are a convenient snack to bridge the gap when you don't have time to stop for a meal. Whether you are traveling for business or pleasure, you'll have better energy, minimize fatigue and jet-lag, and burn fat for energy when you balance meals throughout the day.
Joyce Daoust is a Certified Nutritionist and national best selling co-author of: THE FORMULA, A Personalized 40-30-30 Weight Loss Program