Lea en español You've got your swimsuit, sunglasses and a beach- or hammock-worthy novel ready to go. But does your vacation checklist also have a plan for healthy eating? Sure, escaping your routine might be the whole point of hitting the road. But eating well not only boosts your health, it also can energize your adventures as well, nutritionists say.
Here are some of their ideas. Plan those snacks For flyers in particular, finding healthy food in transit can be a challenge, said Katie Krieg, a registered dietitian in Dallas who's also a travel agent. The most affordable options at airports tend to be chips or candy – high in carbohydrates and low in fiber and protein.
Our bodies break down such foods quickly, she said, which means that soon after eating, travelers are saying, "Dang it, I'm hungry again." Her solution is to pack snacks that will get past airport security checkpoints and keep her feeling full. Her list of favored fiber-rich foods includes whole-grain crackers; hard veggies such as celery or carrots; fruit such as apples or oranges; and unsalted popcorn.
She also likes unsweetened dried fruits such as dates or raisins, ideally paired with a protein and fat source to increase satiety and energy levels and to prevent blood sugar spikes and dips. For healthy fats and proteins, she might reach for seeds, nuts or roasted chickpeas. For a longer flight, she might pack a boiled egg, a peanut butter and jelly sandwich or a quinoa salad with cucumber, feta cheese .