Healthy eating on the move
Nikki Gillingham // January 4, 2013
Welcome back everyone! The winter semester has begun, and many students have recently returned from trips home to families and friends outside of Halifax. For some students, that trip home might have included some time in an airport. Even if you have a short, direct flight, planes can be delayed for a number of reasons and even moreso in the winter months. Here are a few health-related travel tips to consider for future trips (to home – or to Fiji!).
Often when you’re in transit, it can be hard to maintain your usual healthy diet, and you never know how much time you’ll spend waiting in an airport. There’s no better way to watch all your hard work and healthy eating go down the drain than to be stuck in an airport for hours, hungry, with a McDonalds just across the hall.
But you don’t have to succumb to the high-fat choices. There are healthy options available at airports – the trick is to know exactly what you’re looking for and what your other options are.
The best way to make sure you have healthy snacks available is, naturally, to bring your own. Bring unsalted nuts, high-fibre granola bars, or any of your other favourites. These trusted snacks will not only save you money but are guaranteed to satisfy you – you packed them, after all! Drink lots of water, although you can’t bring your bottle through the security checkpoint. Make sure it’s empty and refill it once you’ve gone through, or purchase a bottle from any convenience stand.
If you are travelling during a meal time and are looking for something more filling, opt for one of the deli stands that populate airports instead of going to the first fast-food or grease-laden pizza place you see. It is possible to find a healthy pre-made sandwich if you know what you are looking for. Choose one with whole wheat or whole-grain bread, and either vegetarian or lean meat fillings (like roasted turkey breast). If you can, choose mustard over mayo to eliminate extra fat and calories.
If it’s breakfast or a coffee break snack you’re after, Starbucks is your best bet. If you’re after coffee cake to go with that coffee, the reduced-fat cinnamon swirl coffee cake has only 300 calories and eight grams of fat (not the best, but hey – it’s not bad considering you’re eating cake). They have some other low-fat coffee cake options as well, ranging from 310-360 calories each. Their low-fat cranberry apple muffin brings you in under 300 calories, and the low-fat oat-fruit scone is 320. But be careful, once you venture away from this list you’re likely to take in 400 calories or more in a bakery item.
For breakfast, you can’t beat the spinach and feta egg-white wrap. At only 310 calories, it’s a filling, hot breakfast that’s easy to eat on the move (not recommended, but sometimes necessary in airports). When opting for a latte, try the ‘skinny’ versions – made with non-fat milk and sugar-free syrup.
It can be hard to stay on track diet-wise when traveling. It may be tempting to cave and grab a burger or some fries while you wait to board, but think of how much better you’ll feel cramped on a plane having eaten healthy fruit or a low-fat sandwich instead.
Happy travels!
