Healthy Eating & Fitness Tips for Keeping Your Health on Track While Traveling

1. On the Road Again… Keeping Your
Health on Track While Traveling
Michelle Vicari
Obesity Action Coalition (OAC) Board Member
Your Weight Matters National Convention, Chair

2. • Healthy Eating
• Exercise and Fitness
• Resources

3. Healthy Eating
• Pack Plan B: In your carry-on (or in the car) bring a
shaker bottle, travel protein packets, protein bar in
eyeglass case, almonds, tuna packets, jerky, that way
sure of a "meal" if nothing healthy is available.

5. • Scout out the area online before you travel for
healthy finds, a few Google searches before
arriving and you'll know all of the best local
healthy spots before hunger hits.
• When possible look up menus online and
make choices without the pressure of
everyone waiting for you to order.

6. • Prioritize and make a plan.
Enjoying the food of a country or new
destination is an important part of
experiencing the culture. Ask yourself what is
a MUST eat, then work it into your plan for
the day.

7. If eating gelato by the Trevi Fountain in Rome
or beignets at Café Du Monde in New Orleans
is a dream, experience it.

8. • Visit a farmers market - nowhere will you get
more “local” and enough samples = free
lunch.
• Drink no calorie beverages (water w/lemon or
lime, unsweetened tea, hot tea, bring drink
sticks) don't waste calories.
• Avoid alcohol. Each alcoholic drink can tack on
about 150 to upwards of 450 for a fluffy
umbrella drink. Plus tipsy = poor food choices.

9. • When traveling in a foreign country learn
phrases (or download Google Translate App)
for any special dietary needs or allergies:
– "Does this have sugar?" "No sugar please" "Does
this food contain milk or milk products?“
• Bring your vitamins and medications.
• Wear a medical alert bracelet if needed.
• Consider buying travel health insurance.

10. Exercise and Fitness
• Walk around the gates before a flight instead of sitting in
those uncomfortable chairs, think of how many people sit
in them (petri dish) and you'll be sitting for the whole flight.
• Avoid DVT - when you travel for more than 4 hours, avoid
tight clothing, get up and walk around at least every couple
of hours. If you have to stay in your seat, stretch and move
your legs. Try clenching and releasing your calves and
thighs, or lifting and lowering your heels with your toes on
the floor. Drink plenty of water.

11. • Do plenty of sightseeing by foot once you
arrive! Walking (or running) is a great way to
sightsee and get your workout in.
• Wear a pedometer (or use app on phone) and
aim for a # each day. If traveling with family
have a competition, most steps gets shotgun
on the way home or pick of the next family
movie night.

12. • Many hotels now have maps that will show
you the best running or walking paths. Ask at
the concierge desk. Apps for nearby hikes,
walks.
• Choose a fitness friendly hotel - hotels with a
fitness center, pool, some even have classes.
• Bring easy to pack exercise bands.
• Apps (or YouTube videos) for exercises with no
equipment.

13. Resources
Web:
• Healthy Dining Finder http://www.healthydiningfinder.com/
• DietFacts http://www.dietfacts.com/fastfood.asp
• Find a Farmer’s Market http://www.localharvest.org/farmers-markets/
• Fitness Blender (workouts) https://www.fitnessblender.com/
Apps:
• Food Tripping (road trip healthy food finds)
• Calorie King (many restaurant menus listed)
• Gate Guru (airport food)
• Google Translate
• Sworkit (workout app)
• AllTrails, Map My Walk.

14. Michelle "Shelly" Vicari
theworldaccordingtoeggface@gmail.com
www.theworldaccordingtoeggface.com
www.facebook.com/TheWorldAccordingtoEggface
www.twitter.com/eggface
www.pinterest.com/eggface
www.instagram.com/TheWorldAccordingtoEggface