Did you notice the extra “luggage” you brought home after your recent trip? Traveling may involve grabbing what you can munch on the go. You might be getting it from the airport kiosks or from a fast food chain, or practically anywhere. That eating on the go habit can transform to some additional pounds if you often do it in a year’s time according to a research by the US Department of Agriculture.

On the average, you can consume around 134 calories while eating during a trip regardless if it’s fine dining or fast food. It really is not that bad when you look at the figures but when you do that math, you can be consuming about 4,000 calories in a week plus all the desserts that are not yet part of our computation. By the end of your trip, do not be surprised if you cannot button your pants anymore.

It does not need to be that way. Preparation for a trip can make a big difference. A simple, small snack in a zip-lock bag can do wonders. As you go through your travel itineraries, you will also find yourself eating less vegetables, whole grains, and fruits. Most likely you will be consuming more sugar, more fat, and more alcohol.

Eating right while traveling can be difficult but a conscious effort to find waist-friendly food on the go is possible. While traveling means doing things usually on fast pace, it will be better to slow down. Let’s say look at the shelf of pastries in a coffee shop, those in the upper shelf would be sweeter while the more balanced ones will be located at the bottom shelf.

If you are not really in a hurry then try to chew slower. A study showed that eating too quick trims down the release of body hormones which make us feel full. You can also ask for specifics like the calories of the dish if that is possible. You can also trim down on the butter.

When you go to a fast food, you can still find at least something waist-friendly on their menu. Instead of filling up your plate with empty carbs and meat, go for low calorie and nutrient rich stuff like whole grains and vegetables.

You also don’t have to always eat out. Check out the fridge in your hotel and if you have some apples, cereals, or yogurt, grab them. You can also check the local grocery for healthier options.

The most important factor to eating the healthy way while on the go is shifting your attitude. Food might be the reward you consider for yourself when

Here are some travel treats that we recommend:


Nuts have a bad reputation for having high calories but there are studies showing that they can induce secretions of hormones that trigger satiety. There are also studies that show that they are not fully absorbed as they go down our tummy so that means we might not really be getting all the calories they contain. How do you know you are getting the right serving? If the airline crew gives you a bag of nuts, that will be the ideal size.

String Cheese (Low-Fat)

The excellent packaging technology today allows string cheese to last for hours after being opened and out of the fridge. It will not go bad and it is very easy to carry in your bag. Cheese is very high in protein that helps a lot in keeping you satisfied.


Fruits are good anyway you like them. If you want them fresh, you might want to go for the hard variety like apples or pears so you can easily carry them in your bag. You can also have dried fruits but they can be on the high end of the scale when you look at the calories. The freeze-dried variety of fruits can be as good as the fresh ones.


You can never go wrong with water. Instead of gulping on your orange juice, latte, or a Bloody Mary take the ever reliable H2O and avoid about 100 to 400 calories. Buying bottled water at the airport is very expensive so it will be wiser for you to bring your refillable bottle and do the environment, your wallet, and your waist a favor.

Instant oatmeal

According to nutrition experts, oatmeal can satisfy our tummy quicker than any other food. Even the instant ones are very good. An instant pack of oatmeal is very easy to prepare and with just about 100 calories you will be easily filled up. The only thing you’ll need with the oatmeal is hot water, and that you can even get while in-flight.

Energy Bars

What can be easier to bring when you travel than energy bars. Take note though that not all energy bars are equal. Some may contain as much as 400 calories and around 15 grams of fat. Nutritionists recommend that you grab a bar with around 150 calories and look for about a gram of fiber in it.



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