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Warding off the weight-gain of travel

We all love to travel, but we get frustrated when travel goes to waist – as it so often does.

There’s nothing unusual about fattening up while traveling, though it doesn’t have to be that way. You can travel, have fun, indulge in local fare and still keep the pounds off. All it takes is a little dietary knowledge and pre-travel preparation.

Here are some helpful suggestions.

Stay hydrated. The passenger cabins on jetliners are notorious for dry air that can quickly dehydrate the body. In those conditions water is redirected from your digestive system, depleting your energy level. Drinking plenty of water keeps the body hydrated, energy level high, and fills the stomach, repressing food cravings. Continue hydrating after you reach your destination.

Avoid alcohol. It has too many calories, dehydrates the body and increases hunger.

Limit caffeine. It acts as a diuretic, driving fluids out of the body and risking dehydration.

Pack healthy snacks. Travel with plastic Ziploc bags filled with raw vegetables, fresh or dried fruit, nuts, whole grain crackers, bran bars and such. That accomplishes two important dietary goals. 1) It keeps you eating healthy food. 2) It protects you from getting too hungry, which leads to bad food choices at airport fast food joints. Some good, portable snack options include:

• Raw nuts (but keep the portions to about one-quarter cup) and soy nuts
• Fresh or dried fruit
• Fresh vegetables with a hummus dip
• Low-sugar granola bars
• Low-fat energy bars
• Bottled water

Move! Build activity into your trip. Even if you don’t have access to exercise facilities or the time to use them, walk to as many places as practical to burn calories and promote health. Get a map of the area surrounding your hotel and plan to see the area on foot. Walking burns about 100 calories per mile, depending on your pace, and it saves you money on transportation.

Look for healthy options at restaurants. Just ordering a sandwich without mayo can shave 30 grams of fat from your diet. Some other tips:

• Think about ordering substitutes. Choose salad, fruit or brown rice instead of chips, fries or coleslaw
• Remember that the salad bar is a great choice only if you avoid drenching your plate in oily or creamy dressings loaded with fat and calories
• Order half-portions, or share an entree with a lunch or dinner partner
• Avoid anything described as “smothered,” “crispy,” “crusted,” or “sautéed”
• Hold off on dessert. It takes time for a sated stomach to communicate its fullness and satisfaction to the brain. Once that happens, resisting dessert won’t be such a big deal
• Eat slowly for the reason listed above. Take at least 20 minutes to finish your meal, regardless of its size

Refuse the in-room mini-bar key. This will save you money and prevent impulsive, unhealthy eating and drinking choices.

Eat consistently. Don’t go hungry. It will put your body in starvation mode, causing it to conserve rather than burn fat. Five or six small, healthy meals per day can keep your energy level consistent and prevent the famished feeling that triggers bingeing.

Follow these simple suggestions and you’ll return home without any extra, unsavory baggage.

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