About Me

Note from Maria: I am a Registered Dietitian with a Master of Public Health Degree in Nutrition from UNC at Chapel Hill. I have a passion for helping people with nutrition & wellness, especially moms. Women & moms provide care for everyone else often at the expense of considering their own needs. I hope to provide good resources to you to help you make nutrition and wellness a priority.

Sunday, April 21, 2013

Healthy Food When Traveling

I have been away this week in NYC with my family. We scheduled the trip to attend a family function but also took our kids into Manhattan to see the sites. We hit most of the common tourist spots and had a great time. I have to say that eating healthy is a huge challenge when traveling, especially when you don't have a kitchen in your hotel room. There was food everywhere, but not usually healthy choices. A few treats are fine when on vacation, but it is still important to eat some fruits and veggies during your trip. Here are some ideas when for when you are traveling:
  • Pack food with you for your plane trip and vacation. Solid food is allowed on the plane but liquids and gels are not. You can bring dried fruit, fresh fruit, granola bars, dried veggie chips, etc. with you. 
  • Airports are getting a little better about having some healthy offerings, I saw Greek yogurt, hummus, fresh fruit and salads. Look for them, you might be surprised of what you will find. 
  • When you order a sandwich, skip the fries. 
  • If you order a burger, get the smallest size and skip the cheese.
  • If you eat pizza, eat one slice and try veggie pizza.
  • Eat a big breakfast and make sure you include a protein food to help keep you full. 
  • Drink water whenever you can. It is easy to get dehydrated when you travel. Do not pack water with you if you are traveling by plane because it will not make it through security. You will have to buy it or ask for it on the plane. 
  • When you go to restaurants, ask for whole grain options, skip cheese or cream sauces when ever possible. Get sauces/dressings on the side so you can control the amount on your food. Ask for veggies to be substituted for fries, potatoes or other starchy foods. For example, order a sandwich on a whole grain bun, skip the cheese, add your own sauce and ask for a side salad or steamed broccoli. 
  • Pack snacks with you during the day so that you can pick on something healthy such as granola or dried fruit.
  • I made homemade granola bars and packed them with us. Most store bought granola bars do not work for my peanut allergic child. Keep in mind that this is a calorie dense food, but it will keep you full for a while. If you want to make them, here is the recipe I used: 
Granola Bars
3/4 cup Sunbutter ( you could substitute any nut butter)
1/4 cup of butter or margarine - melted
1/4 cup brown sugar
1 medium ripe banana mashed
1 tbsp vanilla
1/2 tsp salt
2 1/2 cups rolled oats
2 cups of "mix-ins", I use a combo of dried coconut, chocolate chips and raisins. But you use any nuts, seeds, dried fruit, etc. that you like
Cooking spray for pan

Preheat oven to 350 F. Mix Sunbutter, banana, butter and mashed banana in bowl. Stir in remaining ingredients, mix well. Prepare 8x8 baking pan with cooking spray. Pour granola mix into pan and even out. Bake for 30 to 35 mins or until lightly browned. Cool completely and cut into squares. Can store at room temp for a few days or place in refrigerator to make them last longer.

Hope you find this helpful!


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