LANGLEY AIR FORCE BASE, Va. –
Temporary duty assignments come and go and permanent changes of station leave you wondering if you will ever have a normal routine where meals are not at fast food restaurants. Traveling poses many problems with keeping your nutrition and weight goals on track. You may be on base without access to healthy meal options or to the commissary to pick up some items. You may have long layovers or be traveling at night when airport meal options are few and far between. These days, airlines charge an exorbitant amount for nutritious, simple snacks. On my lastest trip, I found Peanut M&Ms were the least expensive snack, costing $2 per bag. However, a small sandwich or cheese and fruit snack plate cost $5 to $6. These prices make it difficult to eat right on a budget.
Here are a few tips that may help you keep your nutritional "edge". First, I cannot emphasize planning enough. Just like you don't leave home without your toothbrush or uniform, don't leave home without some good snacks that pack well. Though the average American is not faithful eating breakfast, it is worse when you are traveling. Deviating from your normal routine leaves you more likely to skip meals and eat poorly. Even if there is a continental breakfast, it usually consists of white bagels, sugary cereals, orange juice and regular yogurt. While these choices are okay in moderation, it is better to stay focused and make eating right a part of your routine, no matter where you are. Pack dried fruits, beef jerky, almonds, walnuts, low-sugar oatmeal packets, or nutrition bars, such as Clif Bars or Powerbars. These healthier snacks easily fit inside carry-on luggage, making them an ideal alternative to more sugary foods.
The next thing to remember about traveling is that you are not on vacation. You are more likely to eat poorly and skip workouts if you convince yourself you're on a break, and those who travel often are more susceptible to this mindset. In a week-long TDY, eating an extra 500 to 1000 calories, which is not hard if you are eating out and not exercising, will add an extra two pounds by the end of the week. Do the math -- if you are on TDY for more than a month, careless eating and sedentary relaxing can add more than 10 pounds of the year.
Don't sabotage all the hard work you put into maintaining a healthy weight by making poor choices on TDYs. Maintain your routine as much as possible. Be sure to exercise, as this will offset extra calories you consume. Keep your alcohol consumption in check -- beers, mixed drinks, wine and cocktails quickly add up, leaving you with hundreds of unwanted extra calories on board. When you do eat out, be sure to eat small portions, take extra food home or share an entrée with a friend.