Does your work or current lifestyle require frequent meals eaten out? This might be because of traveling or work-related entertaining, networking or just long days away from home.
Such a pattern can mean eating at odd times of the day, falling prey to whatever eating establishment is handy, or larger amounts of food, caffeine, and/or alcohol than would occur if you could set your own schedule and head home each day at the stroke of five o'clock.
Generally, these lifestyle habits do not lead to optimal health. The good news is that with a little preplanning and practice, you can still contribute positively to your health.Preplanning means considering different situations in which you might find yourself and deciding your plan of action ahead of time. If you are traveling by plane, eat a healthy meal before you leave.
Also, pack some easy snacks to take with you — nuts, seeds, dried fruit, dry cereal, baby carrots, a peanut butter sandwich, or others that will pass through security. These can tide you over until healthier foods are available. Scout out the airport for healthy possibilities. Usually there are items like yogurt, fresh fruit, salads, and turkey sandwiches to grab-and-go.
Preplanning when entertaining clients, might involve being aware of what eating establishments are available and choosing one with the greatest likelihood of a variety of healthy foods. Good options are broth-based rather than cream soups, salads with grilled rather than fried chicken or fish, and sandwiches without a lot of cheese or high-calorie sauces.
Skipping high-fat appetizers can save calories. Opt for vegetables at meals whenever possible to provide nutrients with minimal calories and yet give you that feeling of fullness at a meal. An easy guide is to make at least half your meal vegetables. Focus on nutrient-rich not calorie-rich foods.
Since portions tend to be larger when eating out, if you have the option, save half of your meal for another meal or snack. Besides reducing your risk of overeating at one meal, it gives you the opportunity to spread your food intake more evenly throughout the day. This not only provides consistent brain and body fuel but may also help to curb your appetite between and at meals. By reducing hunger, you are in better control of what and how much you eat.
Along these same lines, always have healthy preplanned snacks available. Keep non-perishable snacks in your car, desk drawer, or coat pocket. If you have access to a refrigerator and/or a microwave oven during the day or can take a cooler in the car, it greatly expands your options. This could be all forms of fruit, raw veggies, yogurt, cottage cheese, healthy cereal with or without milk, leftovers, nuts, seeds, a trail mix of healthy cereal and nuts/seeds, and others.
Be aware of the beverages you are choosing throughout the day. Large amounts of caffeine-containing beverages will stimulate your nervous system but not really fuel your brain and body. Some may also come with extra calories that can contribute to added pounds around your waist. Alcoholic beverages not only add calories but often reduce your attentiveness to healthy food choices and portion control.
Resist the urge to splurge when eating out. This can be especially tempting when you are on a relatively unlimited expense account. Whether this means a calorie-laden entrée or a decadent dessert, make some decisions ahead of time as to what your plan will be when making restaurant choices.
If possible, allow adequate time for meals and snacks. Eat slowly. Take smaller bites and enjoy the flavors. Eating quickly, often means overeating before your natural cues suggest you are full. Fast eating is usually done mindlessly meaning you are not really getting the enjoyment out of the food and can also promote overeating.
Another part of your plan should be how to fit in daily exercise. Whether just a full day of commitments or a day traveling, consider when you can move your body. Not only is exercise a great way to control body weight and maintain fitness, but it can also motivate you to stick to your eating goals.
Spending time in an airport is an easy way to slip in some purposeful walking — and you cannot use bad weather as an excuse. If your travel involves staying overnight in a hotel, book one that has a fitness room. One option is to work out in the evening to get rid of some of the day's stress and improve your sleep. Another might be to ask for an earlier wake-up call so you can exercise in the morning to get your day off to a good start.
Besides formal exercise, look for other ways to add movement to your day. It could be taking stairs instead of elevators, taking quick walks at each break time, or walking instead of taking a taxi everywhere. Ask the concierge at the hotel for ideas of places to go walking.
Start practicing ways to improve your eating and exercise when on the road. Seek new ways to add to your list of action steps toward better health. With some awareness of the options and a little preplanning you can meet your goals.Pamela Stuppy, MS,RD,LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy.