Tips for Dining Out...

IN A JAPANESE RESTAURANT

• ask for brown rice or half portion of rice and/or light mayo in your sushi rolls
• edamame is a great high-protein snack and a way to fill you up before your entree

IN A CHINESE RESTAURANT

• egg drop, hot and sour, or wonton soup - they are salty so stick with a small, it will still be filling
• add on sautéed veggies to help fill you up

IN A THAI RESTAURANT 

• salads and summer rolls, which aren't fried but instead wrapped in soaked rice paper and filled with veggies
• pad thai - eat the chicken or tofu and veggie out of it and just have a little noodles and peanut sauce

IN A MEXICAN RESTAURANT

• Put a handful of chips on your plate and don't dip back into the basket
• Ceviche is a great low-fat Mexican dish 

IN AN ITALIAN RESTAURANT

• grilled lamb chops and sautéed shrimp dishes are good options
• if you order pasta, stick to tomato-based sauce or olive oil and garlic. Add protein like chicken or shrimp, and as many begets as you can. 

IN A STEAKHOUSE

• shrimp cocktail and oysters are great option 
• Most people don't need more than 4-5 oz steak

AT A BRUNCH BUFFET

• look for the things that are high quality like fruit and oatmeal
• waffle or pancake is ok, just don't drown it in butter and syrup 

IN A DINER

• good for egg-white omelet,s, veggies, and oatmeal
• soup or big salad, veggie sandwich on whole wheat, or diner PB&J on whole wheat

FAST FOOD

• sandwich shop - get all the veggies so your sandwich is more like a salad
• most have salads, some have soups, but if choices are limited get smaller portions and balance it out later 

Tips for Frequent Fliers

1. Hydrate!
Staying hydrated when traveling is extremely helpful in helping fight off common traveling side effects such as headaches and fatigue. Planes lack humidity and often cause dry mouth, nose, and throats, and lead to dehydration. Drinking water is the best, but teas, juices, and flavored water will work too. You should be cautious of sugar levels though. Drinks such as sodas and coffee are not as ideal.

2. Eat Breakfast!
Everyone knows that "breakfast is the most important meal of the day", and its for a reason - it is! Eating a good breakfast will jump start your metabolism, improve bodily functions, and increase physical and mental stamina. Plus, if skipping breakfast, you tend to snack and eat more later in the day when healthy choices might be harder to find.

3. What to Choose at the Airport...
No matter what restaurants are your only choices in the airport, there are always healthier options. Even fast food chains have things like oatmeal these days. You can often times also find things like a bagel and cream cheese, nuts, and fruit cups as well. If you do sit down for a whole meal, choose things that are not as heavy. Light and healthy options will leave you feeling better throughout your travel day.

4. What to Avoid at the Airport...
It seems obvious, but often times forgotten (or you don't care) when traveling: giant burgers, oversized pastries, and mega bags of candy are still not healthy even though you are not at home anymore. These things can be a greater temptation when traveling because you grab something quick to carry on with you, or you are hungry from missing a meal earlier. Not only are they empty calories, but often times on travel days you are not getting good exercise either. Something to keep in mind!

5. Snacking!
If possible, the best case scenario would be for you to bring snacks from home. Not only will it be more cost effective, but you are more likely to make consciously healthier decision as opposed to staring at a wall of candy and chips. (Check out Healthy Snacking from this blog.) If you do end up buying at the airport, remember the tips from #3 above. Also, make sure you are not eating just out of boredom. Try taking a lap around the terminal, read a book/magazine, or watch a movie.