November 11, 2019

Healthy Travel Tips: How can I eat healthy while traveling?

Diet | Health Tips


The holiday season is a time for delicious food. However, it’s also a time when people are concerned about gaining weight.

Luckily, studies have shown you do not gain as much weight as you might think. According to a report in The New England Journal of Medicine, people only gain a few pounds from October to December. Instead of worrying about weight gain, be mindful of healthy snack choices, especially when you are traveling. 

OrthoIndy non-operative spine physician, Dr. Meredith Langhorst provides tips on how to eat mindfully  during the holidays or when traveling.  

What is mindful eating? 

“It can be challenging to eat healthy when traveling for the holidays, but it’s not impossible,” said Dr. Langhorst. Dr. Langhorst recommends to: 

  1. Prepackage a handful of nuts and seeds. These are high in protein and make for a healthy snack. Prepackage a handful of nuts for each day you are traveling. 
  2. Prepackage a handful of nuts and seeds. These are high in protein and make for a healthy snack. Prepackage a handful of nuts for each day you are traveling. 
  3. Buy beef jerky or protein-packed granola bars at gas stations. These are great sources of nutrition while in a car for long periods of time. 
  4. Choose low fat, high protein items at fast food restaurants but skip the sauces. These sauces contain a lot of sugar and calories. 
  5. Get a side salad and ask for dressing on the side. This way you can regulate how much dressing you use.  
  6. Drink water. Traveling makes you dehydrated and can trick your brain into thinking you are hungry. 

What food should I pack for travel?

  • Dried fruit 
  • Fresh fruit 
  • Protein powder in a shaker with almond milk 
  • Trail mix 
  • Handful of sweet potato chips 
  • Popcorn 
  • Sunflower seeds 
  • Crackers and almond butter packets 

How do you stick to your diet during the holidays?

“This is hard for most people so don’t get discouraged. I try to recommend moderation,” said Dr. Langhorst. “Complete denial of holiday treats leads to frustration and that is not another stressor we need over the holidays.”  

Try to plan ahead and decide when you will let yourself partake in dessert and when you won’t. For example, if you know your mother-in-law makes the best apple pie, plan to have a slice. You deserve it after sticking to your diet or wellness plan! However, prepare to stop over-indulging and reach for the veggie tray next. 

If you are serious about controlling your weight over the holidays, it may be helpful to draw the line and set goals or limits for yourself. Remember it’s okay to indulge in an unhealthy snack here and there but be mindful and aware of how much you’re eating. 

Need to lose weight for surgery?

It’s recommended that some people lose weight prior to surgery to reduce surgical risks and improve recovery. If you need to lose weight prior to surgery, discuss a plan with your physician on how to lose weight or download our guide below.  

Learn more healthy tips for living an active and nutritious lifestyle

Schedule an appointment 

Your well-being is important to us. Click the button below or call us to schedule an appointment with one of our orthopedic specialists. If your injury or condition is recent, you can walk right into one of our OrthoIndy Urgent Care locations for immediate care. For rehabilitation and physical therapy, no referral is needed to see one of our physical therapists. 

Schedule an Appointment Call OrthoIndy 317.802.2000
Ashley McGovern

By Ashley McGovern

Ashley is the current PR coordinator for OrthoIndy. Ashley is responsible for all media relations functions and social media strategies. Ashley graduated from Purdue University in 2017 with a bachelor’s degree in public relations and strategic communications with a certificate in entrepreneurship. She has been with OrthoIndy since January 2018.

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