Healthy Travel Guide: How To Beat Holiday Fat Traps


Women's Health |

Just because you’re on vacation, doesn’t mean your diet has to be too.

It doesn’t matter if you’re a committed kale lover – when it comes to travelling, your healthy intentions give way to grab-’n-go kilojoule bombs. In fact, we consume 14 234kJ between check-in and landing, according to a survey by Jetcost – that’s well above the recommended average adult energy intake of 8 700kJ. In-transit pickings may be slim (and not in a good way), but you can adopt these principles to stay on the right path and avoid the fat traps.

On-The-Road Breakfast

Set off at insane o’clock? Eating within an hour of waking up can boost your metabolism. You ain’t got much choice when you’re on a highway. Looking for the healthiest option for your pit stop? Here are your best bets to get your motor running.

EGG MUFFIN
Eggs are one of the few breakfast options that are high in protein and low in fat. For the accompaniment, reach for an English muffin (wholewheat if available) for a lower-kilojoule option.

– Choose McDonald’s Egg McMuffin: 1 111kJ, 11.2g fat (5.1g sat fat), 16.7g protein, 561mg sodium

– Lose McDonald’s Sausage McMuffin with Egg: 1 399kJ, 16.3g fat (6.4g sat fat), 22.8g protein, 727mg sodium

TOAST TOPPING
Protein is doubly essential for making sure you lose fat, not muscle. Your body uses the protein to build lean muscle, which not only makes you stronger and more toned but also fries kilojoules even when you’re not active – unlike lazy fat.

– Choose Kauai Trout Scrambled Egg on Rye: 640kJ, 7.5g fat (2.8g sat fat), 11g carbs, 9.1g protein, 342mg sodium

– Lose Kauai Scrambled Egg on Low GI: 871kJ, 12.5g fat (4.7g sat fat), 12g carbs, 10g protein, 237mg sodium

SMOOTHIE
Ideal on-the-go fuel. Make your own the night before you get in the car, or order a nutrient-dense one at Nu Food or Kauai.

– Choose Nu Food’s New Me: 1 228kJ, 8.8g fat (5.15g sat fat), 6.7g protein

– Lose Nu Food’s The Healer: 1 964kJ, 11.2g fat (6.87g sat fat), 8.6g protein

Airport Lunch

You’ve navigated security, had the obligatory passport panic and purchased your aeroplane reading material – Women’s Health mag, obvs. There’s not much else to do before you board, apart from eat. But remember you’ll also have something in the air, so make a smart choice now.

SUSHI
If you want to avoid the kilojoule-bomb that is the inflight meal, fill your tank with a nourishing option. Make a beeline for some oily fish at the sushi train.

– Choose Tuna roll: 770kJ, 2g fat, 27g carbs, 3.5g fibre, 24g protein

– Lose Tempura prawn roll: 2 125kJ, 21g fat, 64g carbs, 4.5g fibre, 20g protein

ALCOHOL
Fancy a pre-flight tipple? If you’re headed to a long- haul flight, you’ll be sitting still for a long time. So go for a low-sugar beverage – you don’t need the energy, and that unused sugar will be converted to fat. If you really fancy wine, opt for red as it has less fructose than white and the added benefit of antioxidants.

– Choose Vodka, soda and fresh lime (170ml): 268kJ

– Lose Gin & Schweppes Tonic (275ml): 673kJ, 24g sugar

SALAD
“Jet bloat” is a real thing: the gas in our bodies expands when we’re at a higher altitude. Plus the majority of dressings are loaded with bloat- inducing sodium, which is bound to make you feel uncomfortable in an already-cramped airline seat.

– Choose Woolworths CarbClever BBQ Chicken And Avo Salad (250g): 1 215kJ, 24g fat (8.5g sat fat), 18.3g protein, 305mg sodium

– Lose Woolworths Prawn And Avo Pasta Salad (220g): 1 466kJ, 21.2g fat (2.9g sat fat), 12.2g protein, 739mg sodium

Train Snacking

You’re on the move and you need easy, portable snacks. Fruit, nuts and cooldrinks are your obvious choices. Here are your slimmest pickings.

JUICE
The key considerations are portion size – many single-serve juices come in servings around the (big) 350ml to 400ml mark – and variety of fruit – for example, an OJ will deliver less types of vitamins than a mixed juice.

– Choose Ceres Secrets Of The Valley (200ml): 222kJ, 12.7g sugar, 2mg sodium

– Lose Krush Orange Juice (500ml): 1 022kJ, 52g sugar, 48mg sodium

MUESLI BAR
We’re often told these snacks are the bad guys, but the best next-gen ones deliver a good dose of oats and nuts. Gram for gram, Jungle’s Nuts Energy Bar Lite delivers no added sugar and significantly fewer kilojoules than the Milk Chocolate Energy Bar – plus it’s a bit smaller.

– Choose Jungle Nuts Energy Bar Lite: (40g): 756kJ, 8.4g fat (2.2g sat fat), 3.1g fibre, 3.6g protein

– Lose Jungle Milk Chocolate Energy Bar: (48g): 955kJ, 11.7g fat (5.7g sat fat), 3.6g fibre, 3.1g protein

FRUIT
According to a study in Gastroenterology, apples are one of the few fruits that contain a significant amount of the fibre pectin, which slows digestion and helps you feel fuller for longer. Red ones are higher in polyphenols than other varieties, so can help prevent heart disease.

– Choose Apple (100g): 218kJ,< 0.1g sat fat, 2.4g fibre

– Lose Grapes (100g): 289kJ,< 0.1g sat fat, 0.9g fibre

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