Inside Sport - - Eat Better -

Traf­fic jams, flight de­lays and for­eign menus can make trav­el­ling a trial, but luck­ily you can con­trol at least one thing while out and about: the way you feel.

Eat­ing well goes a long way to­wards fight­ing jet­lag and ill­ness, not to men­tion weight gain from your hol­i­day. So for­get about re­ly­ing on foods that lack nu­tri­ents, like those found at coun­try-town pubs, high­way ser­vice sta­tions and air­ports. Here’s how to keep your health on track when trav­el­ling.

Pre­par­ing for take-off

At the start of your hol­i­day, splurg­ing on food and drink at air­port cafes and bars can seem like the per­fect pre-flight cel­e­bra­tion – but try to re­sist the temp­ta­tion to in­dulge in a larger-than-nor­mal meal just be­cause you’re on hol­i­day. Avoid any­thing that’s likely to give you in­di­ges­tion dur­ing the flight – think al­co­hol, caf­feine, fizzy drinks and rich food.

Hol­i­day mode

You’ve reached your des­ti­na­tion and it’s time to re­lax – and that usu­ally means re­lax­ing your eat­ing habits, too. Be sure to en­joy the lo­cal cui­sine while you’re trav­el­ling, but watch out for the two main weight-gain traps: buf­fets and booze. All-you-can-eat buf­fets are a recipe for dis­as­ter, so be­fore you dig in, do a lap to check out all of your op­tions, and fill your plate with sal­ads and veg first, so there’s less room for rich meats and heavy carbs.

Go easy on the al­co­hol, too. Mixed drinks and cock­tails are sky-high in kilo­joules, so keep your tip­ple sim­ple, and aim for at least two al­co­hol-free days a week.

Post-hol­i­day blues

Once you touch back down and re­al­ity sets in, you might be feel­ing jet-lagged and run­down, mak­ing it hard to get back into your reg­u­lar healthy rou­tine. To rev up your mo­ti­va­tion, try writ­ing some health and fit­ness goals, and make a clear plan that will help you get back on track.

Brooke Long­field is Healthy Food Guide’s Ac­cred­ited Prac­tis­ing Di­eti­tian (APD) and Ex­er­cise Phys­i­ol­o­gist, BSc (Nu­tri­tion) (Hons), BAp­pSc (Ex&SpSc)

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