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Travel Fit

Greetings to our business traveler friends! The Fit Traveler is a monthly column dedicated to helping busy travelers find new and unique ways to get and stay fit while on the road. Each month, I will provide tips, product and hotel reviews, and exciting news on the world of healthy travel. This month: Tips for avoiding airport eating disasters.

Eating on the Go… Or How to Avoid the Fast Food Binge

It's 8pm. Your meeting with the client ran late. Traffic to the airport was ridiculous, the security lines were ludicrous, and you have exactly 14 minutes before your flight. And, you're starving. What to do? Pizza? Burger? Candy from the newsstand? An airport eating disaster is close at hand!

Travel Fit Tip: Always pack healthy snacks, regardless of the duration of your trip.

The easiest way to avoid the fast food binge is to avoid the situation that causes it. Personally, if I'm hungry and surrounded by junk food, I am powerless to avoid it. So, when I pack my business suit, I also pack healthy snacks and meal alternatives that travel well.

I've successfully used all of these on trips of up to five days, even when a refrigerator isn't available:

• Raisins, apples, oranges, pears
  
• Bananas
  
• Dried fruit—Avoid brands loaded with extra sugar.
  
• Meal replacement bars—Avoid "candy bar" styles and opt for something with more substance; this may be your only dinner!
  
• Dry cereal—Look for whole grain options, with no added sugar
  
• Carrots, celery—A good choice if you know you'll need a snack or meal substitute on your first day traveling.
  

  Look through your pantry to see if some of your favorite foods might be candidates. Double-check the label before you make your selections, and avoid high calorie, high sugar items like breakfast bars. You can use these as a last resort, but chances are you will be only helping your wallet, not your waistline.

  Be sure to pack your items in carry-on so that you will have them when you need them. Plan the amount of food to match your trip duration, and be prepared for day trips as well.

  Snack Comparison

  Think your favorite travel snack is healthy? Check the numbers before you decide! (Source: Manufacturer labels)

  SNACK	SERVING SIZE	CALORIES	FAT	TOTAL CARBS	FIBER	SUGARS	TRANS FATS?
  Atkins Advantage™ Bar (Chocolate Peanut Butter)	1 bar	240	12g	21g	10g	1g	No
  Carrots	3 oz.	40	0	9g	2g	6g	No
  Kellogg's® Nutri-Grain® Cereal Bars (Apple Cinnamon)	1 bar	140	3g / 5%	27g	1g	13g	Yes
  Kellog’s Nutri-Grain® Chewy Granola Bars (Honey Oat & Raisin)	1 bar	130	3.5g / 5%	22g	1g	11g	Yes
  Planters Dry Roasted Peanuts	39 pieces	160	13g	6g	2g	1g	No
  Snyder’s of Hanover® Old Tyme Pretzels	3 pretzels	120	1g	24g	1g	< 1g	No
  Sun-Maid® Raisins	¼ cup	130	0	31g	2g	29g	No

  If All Else Fails…

  Despite your best intentions, you've found yourself stranded at the airport with limited time and no snacks of your own. What are your best options?
  Travel Fit Tip: The airports DO have healthy eating alternatives!

Fortunately, the food industry is starting to take notice of consumers' increased health awareness. Fast food establishments at a number of airports that I've visited recently have served up some reasonably healthy alternatives. Look for some of the same items that I reviewed above. Often, you can find energy bars and low-carb bars at either juice bars or newsstands; try a few of the options listed below.

Airport	Location	Restaurant
Raleigh Durham International	Terminal A	Natural Snacks
Philadelphia International	Concourse B	Frozen Fusion
Chicago O'Hare	Terminals 1, 2, 3	Juiceworks
Chicago O'Hare	Terminal 1	Salad Works
Dallas Fort Worth International	Gates A17, A39	The Grove, Nuts and Fruits

Best of luck, happy traveling, and remember to pack your snacks!

Related Resources
For more details on which airports have the healthiest eating options, turn to the Physicians Committee for Responsible Medicine’s (PCRM’s) Report: Press Release

More recommendations for snacks that travel well, including tips for traveling with kids:
PCRM Suggestions
Bella Online Low-Carb Options

What about those new meals that the airlines are serving? See how they stack up in this Physicians Committee for Responsible Medicine report. Read the results.

• In Next Month’s Column…
  As airlines reduce the number of flights, travelers everywhere are experiencing longer layovers. In my next column, I profile the fittest airports and give you tips for maximizing the health value of those extra minutes. Seen anything interesting? Let me know! (Email me.)
• Fit Traveler News
  Be your best! Scientific study shows that exercise (not caffeine) is the most significant performance enhancer for travelers! Read more.
• Hilton Hotels Launches In-Room Fitness Program to 150 Locations across North America. Read more.
• Board with your road warrior workout routine? Spice it up with OAG’s Top 10 Workouts.
• Hiser is the owner of the Triangle-based Healthy Travel Network.   She may be reached at karen@healthytravelnetwork.com.