Plan Ahead for Summer Travel

Article archived: August 2010

Judy Dodd, MS, RD, LDN Giant Eagle^® Corporate Nutritionist

Although travel isn't limited to summer, schools are wrapping up and family vacations are underway. Travel takes some planning if you have special food or medication needs.

More restaurants and hotels are offering special menus to accommodate the needs of people with allergies, gluten intolerance or who follow heart-healthy diets. It's easier, but not always possible to find the alternative sweeteners, diet and decaf beverages or trans-fat free spreads you need. When your destination is away from major cities (and supermarkets) or travel is extended beyond a few days, planning ahead is essential.

Healthy travel tips

Know the time zone of your destination if you have food or medication needs that are controlled by the clock! A four to six hour time zone change can create havoc with medications that are set by the usual time you awake, eat or sleep! The number of days you will be on a new schedule should be carefully considered, especially for diabetes medications. This is something to discuss with your medical doctor and Giant Eagle^® pharmacist.
Pack an extra prescription and emergency contact numbers for those supplies and medications that are daily needs. Make sure to take these as carry-ons or have them travel with you.
Stash a survival kit of your favorite sweeteners, decaf or herbal tea bags, coffee or seasoning mixes.
Avoid the sugar-free but high calorie desserts that some cruise lines and restaurants are dangling in front of you. A cream puff or pie has more than just sugar that needs to be accounted for when it comes to the effects on your blood sugar, cholesterol level or waistline! And if avoiding dessert is not your choice, then eat in moderation by watching your serving sizes and frequencies! Fresh fruit is a better option.
Think ahead about any special food needs that will make life tolerable if you have allergies or need gluten-free choices. Some destinations have customer service agents or concierges that will arrange for dining choices that fit your needs. If your destination is a cottage in the woods, then pack the special foods that you need — because the local camp-store most likely will not have options to meet your needs!
Go simple when you eat out.
- Grilled or broiled fish, chicken or meat are starters, but ask that they hold the seasonings if sodium is an issue. Keep the portion reasonable (three to four ounces) and low in fat. If you end up at a restaurant where frying is the only choice, then use the rule of "all foods in moderation" and remove some of the breading!
- Ask about marinades, "special" sauces and seasonings, since these are common and may be a source of ingredients you are trying to avoid. Even "homemade" turkey or beef burgers or meat balls can be a risk if MSG, sodium, gluten, egg, milk or wheat allergies are a concern.
- Choose baked potatoes, a plain or grain pasta or steamed vegetables unless you are sure of the add-ons and ingredients. For your salad, ask for oil and vinegar unless the dressing offered is one you know is safe for your dietary needs.
- Please contact nutrition@gianteagle.com to ask a Registered Dietitian at Giant Eagle^® and Market District^® about any of your nutrition tips or information.

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.