Eating Right On The Road

As Published in Philly Fit Magazine, Nov/Dec 2004 issue, p. 31-32

Whether you’re traveling for business or pleasure, you face several nutritional challenges. Unless you’ve packed fresh greens and groceries for the trip, finding a healthy meal or snack can be more problematic than hailing a city cab during a rush hour rainstorm. How can you control the nutritional quality of restaurant food? How can you stick to your diet and eat to stay fit? What can you do to avoid overloads of carbs, tempting sweets, artery-clogging fats, disease-linked oils and super-sized servings? Here are few tips for your trips, suggestions for making healthier choices about what and how much you consume when you’re away from home.

1. Where To Eat

It’s true that “speed” kills. As in fast foods and quickie marts. The preparation of all too many chain restaurant and packaged foods relies on hydrogenated and partially hydrogenated oils. Because all too many food makers and servers are blind to anything but the bottom line. Since are so relatively inexpensive, hydrogenated oils – which predispose you to hardening of the arteries and several types of cancers — are almost unavoidable. They are used to cheaply produce popcorns and chips, breads, soups, falsely-called fat free creamers and cookies. Even salad dressings! How bad are they for you? Fully hydrogenated or partially, these manufactured, highly processed oils are arguably just as bad—if not worse—for you than lard (lard, at least, is composed of structures that your body actually recognizes!).

You can protect yourself from ingesting hydrogenated fats by reading labels on packaged and canned foods. You may be surprised by just how often hydrogenated oils are listed in the ingredients. But there may be no such way to determine what’s in your cooked food or prepared sandwich. Unfortunately, even popular sandwich chains which tout themselves as healthier fast food choices also use hydrogenated oils, even in their non-fried sandwiches. The oil appears in their bread, their dressings, and the sauces on their meats. While some of their sandwiches may actually be “low in fat,” you may want to consider the ramifications of consuming them. Who knows if the low fat chicken sandwich you order has hidden hydrogenated oils that can damage your heart straw and/or precipitate dangerous cellular mutations leading to cancer?

It’s difficult, but try to avoid hydrogenated fats, choosing instead, items containing specified oils. Better yet, find places and packages that use “expeller pressed” olive, canola, safflower, sunflower, and grapeseed oils.

When planning your trip or once you’re arrived at a destination, look for restaurants featuring natural and organic foods. Enjoy the choices at a healthier buffet, where you can control precisely what goes on your plate and into your body. Look for the in-store dining at natural food supermarkets. Often, the best choice is a restaurant featuring Asian foods. But even here, ask about the cooking oils, and state your healthy preference.

When you have no choice about where to eat, you still can attempt to protect your health by asking questions. And requesting healthier choices. What kind of oils are used in your menu selection? Can you make a substitution?

2. What To Eat

When you’re hungry, just about everything on the menu is appealing. And you’re all too likely to eat everything on your plate. Here are some suggestions to help you stay in control—of both the quality and quantity of your portion.

Drink, drink, drink. We’re not talking alcohol here, but, rather, WATER. Drink lots of it.  Avoid drinks that contain sugar (which will contribute later to sugar and carb cravings) or sugar substitutes (which are carcinogenic).   Please note that the guideline to drink 8 eight-ounce glasses (or 64 ounces total) a day may be too general. You can calculate a more ideal amount for your body by dividing your weight in half and then taking that number and dividing it by 8. This new number is the number of glasses that your body requires to hydrate all of its tissues. Staying hydrated not only aids proper functioning of your organs and systems, also helping to eliminate toxins and other wastes. In addition, drinking plenty of water helps you control and lose weight. Our bodies are often confused by messages we interpret as hunger for solid foods, but would actually be satisfied by increasing our liquid intake. It is interesting to note that by the time you feel you are thirsty, you have actually already been dehydrated for a significant period of time. So, as soon as you sit down, order that large glass of water and hydrate your body. Adding a squeeze of lemon may make it taste better for those who do not like plain water, and the acidic content will aid in the digestion of the food you order.

Hide the bread. Your mom and dad were right – you WILL fill up on this stuff. Not only that, the bread is essentially sugar and is unbalanced: There is virtually no fiber or protein in it to decrease its glycemic effect. Wait for your meal, or better yet, order a healthier meal start.

The healthier start can be a soup or salad. For those of us who eat too quickly, having the soup or salad as will necessitate a break before the main course, in turn, curbing your appetite. P.S. Skip the croutons!

Choose a BALANCED meal. This means a meal the provides fiber, protein and healthy fats, as well as some carbs. Combine grilled meats with veggies that are high in fiber and lower in carbohydrates – such as broccoli, cabbage, zucchini, celery, green peas, green beans, and carrots (with skins!). Also ask that the vegetables be cooked lightly, so that nutrients aren’t boiled, steamed or baked away.

Package up half of your entree even before you start eating! Ask the wait staff to bring you a take-out container with the serving, and simply package up one half s a meal for later. Restaurant meals are often enough for two or even three meals. Or for healthy snacks. Of course, you want to put the saved food in a cooler, in the mini-refrigerator at your lodging room, or your hotel may keep the item refrigerated for you.

When you foresee dining limitation and problems, pack your snacks and meals. And restock at places like Trader Joe’s, Whole Foods, and Essene Natural Market which offer  number of pre-packaged, portion-appropriate foods that are healthier than fast food and quickie mart options.

Think sensible. Think moderation. Think balance. Your body will thank you for thinking of it. Have a healthy trip!