STAYING HEALTHY ON THE ROAD

When you travel a lot, whether for business or vacation, it can seem harder to stay healthy because it’s harder
to stay on a routine. But you can do it; you just have to pay a little more attention to your food choices, food
portions, and physical activity level. Here are several tips people find helpful for staying on track.
! Deli sandwiches can be a good option when you are traveling. Choose whole-wheat bread; substitute
mustard for mayonnaise; choose lean-meat fillings such as lean roast beef or turkey; save extra
calories by skipping the cheese; add lettuce, tomato, or other veggie toppings to help meet your
daily vegetable needs.
! For long car or train rides or plane flights that don’t include meals, pack some healthy snacks such
as fresh or dried fruit, whole-wheat crackers, or energy bars. Take a bag of fresh, crunchy bite-size
vegetables along. These are all high in fiber and may also help if you suffer from constipation when
traveling. Nuts in single-serving packets are another good option to keep hunger under control.
Bring bottled water and keep it cold in an ice chest if you’re driving.
! When you are flying, be sure to drink plenty of water, as the air in the plane is dehydrating. Avoid
alcohol and caffeine, which act as diuretics and can contribute to dehydration.
! When you are traveling across several time zones, try to adapt to the new time as quickly as possible,
including mealtimes. This will help you stick with your healthful eating routines.
! Eating out all the time can be tricky, but make the most healthful choices you can and focus on
portion control.
! If you’ll be visiting an exotic place, take time to research the health precautions for that area. Know
whether the food and water are safe and whether certain vaccines are recommended. The Centers for
Disease Control and Prevention (CDC) website is great for this.
! Finally, don’t forget to exercise. If you are sightseeing, try to walk to see the sights whenever possible.
If you are traveling on business, use the hotel gym or pack a lightweight resistance band or jump
rope. You can even buy weights that require you to add water to provide the weight. Then you just
drain out the water when it’s time to pack up and travel again.
! One Program participant joined the YMCA and made it a challenge to go to the local “Y” wherever he
went on a business trip. He treated it like an adventure.
! Pack your running shoes on top of your clothes so they will be in plain view when you open your
suitcase.
You can stay healthy when you are traveling. You may have to be a little more creative about it, but
chances are, if you’re feeling healthy, you’ll be more likely to have a great trip.

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