Bon Voyage, Diet! Tips For Eating Well While Traveling

By Cheryl Forberg, RD

Summer... the kids are out of school, and it’s time to hit the road with the family! But when we’re on the go and traveling, it’s tough to stick to our healthy lifestyle. Vacations are good for our health: they reduce stress and give balance to our lives. But with road-trip diner fare, cruise ship buffets and airline meals, they can be a dietary disaster. Here are a few tips to help navigate the journey and stick to your budget:

1. Skip the junk food en route. Just because you’re on vacation doesn’t make a chain restaurant’s extra-large muffins or greasy burgers any better for you. Instead, pack snacks for the flight or the road, like a turkey sandwich on whole wheat or a piece of fruit, and save your splurges for the unique fare you’ll encounter at your destination. If you’re on a road trip, make room in the trunk for a cooler; fill it with double-bagged ice to prevent soaking the food, and then layer in fruits and veggies and sandwich fixings.
2. Get a room with a view (and a kitchen). If possible, book a condo or a motel room with a kitchenette, and then hit the grocery store on arrival; it might seem more expensive, but you’ll be able to brew your own coffee in the morning, have a casual breakfast and pack lunch to go—saving plenty in restaurant bills as well as calories.
3. Avoid the buffets. Going on a cruise? Gambling in Vegas? opt for traditional restaurants rather than “all-you-can-eat” diet-disaster zones.
4. At a restaurant, eat family style. Order mostly healthy dishes and a single “splurge” specialty, such as a dessert to share, and pass the plates so everyone at the table has a small taste.
5. Park it. If you’re on a road trip, or if you have a rental, consider ditching the car once you reach the day’s destination, and walk around town instead. Not only will you log a couple of miles as you explore, but you’ll save yourself the hassle of finding parking spaces over and over again.
6. Build activity into every day. Dedicate a few hours to physical activity, whether in the form of a walking tour, snorkeling or dancing at a disco. You’ll still have plenty of time to veg out, and you’ll have earned it.

Whether you’re camping, road tripping with kitchen access or having a backyard staycation, here a couple of really easy, really scrumptious tomato salads to enjoy.

Happy trails!

Tomatoes – Two Ways in Two Minutes

Italian-Style (serves four)

1 pound Fresh Tomatoes, sliced (or halved Cherry Tomatoes)
2 tablespoons Balsamic Vinegar
2 tablespoons of Fresh Basil, cut in chiffonade
Sliced Buffalo Mozzarella (optional)

Asian-Style (serves four)

1 pound Fresh Tomatoes, sliced (or halved Cherry or Grape Tomatoes)
1 tablespoon Melissa’s Fresh Ginger
1 tablespoon Tamari (gluten-free) or Soy Sauce
1 tablespoon Rice Wine Vinegar
1 tablespoon Fresh Cilantro, chopped
Chopped Pistachios (optional)

Instructions:

Place tomatoes in a spiral design on dinner size plate.

Sprinkle with remaining ingredients and serve.

Notes:
Refrigerating tomatoes decreases their flavor. Try to store and serve fresh tomatoes at room temperature.
Leftovers can be refrigerated and used the next day as is, added to another salad (with grains, beans or veggies) or as a filling for an omelet.

Nutritional Analysis for one serving Italian-Style:

Calories 35
Fat 0g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Carb 7g
Fiber 1g
Sugars 5g
Protein 1g
Vitamin A 5% RDA
Vitamin C 30% RDA
Calcium 2% RDA
Iron 2% RDA

Nutritional Analysis for one serving Asian-Style:

Calories 30
Fat 0 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 150 mg
Carb 6 g
Fiber 1 g
Sugars 3 g
Protein 1 g
Vitamin A 2 % RDA
Vitamin C 30% RDA
Calcium 2% RDA
Iron 2% RDA