Traveling usually means eating out three times a day, often alone and sometimes in different time zones. The usual problem associated with dining out tends to be compounded by the unfamiliarity with the restaurants in the area, and the requirement of entertaining business associates.

Tips for travelers

Don't settle for the usual airline food. Most airlines offer a large variety of special meals available by calling the company 24 hours before departure. Choices include meals for the diabetic, vegetarian, kosher, low sodium and low salt.

Don't skip breakfast. By skipping breakfast a person is more likely to be so hungry that, come midmorning, he or she will gorge on doughnuts, pastries or other typical offerings from the snack machine or fast food restaurant. Starting the day with a healthy meal promotes a feeling of well being and can control hunger later in the day. Try a breakfast salad. Fill half a cantaloupe with low-fat cottage cheese, berries or crunchy cereal mixed with low-fat or nonfat yogurt for a filling yet low-calorie meal.

When dining out, select restaurants that offer a large variety and are more likely to include low-calorie, nutritious choices. Ask hotel personnel, clients or other guests for recommendations and read restaurant menus when walking around the hotel neighborhood. To help prevent overeating, diners should order a la carte. Asking the waiter to remove the breadbasket after everyone has made a selection will help hungry diners avoid one of the greatest temptations.

Guidelines for calorie and fat conscious dining out
1. Read the whole menu
2. The simpler the preparation, the less fat it will contain
3. Choose broiled, steamed, braised, roasted, foods (rather than sautéed, fried or creamed)
4. Select primarily fish, poultry, veal, pasta and vegetables
5. Request sauces and dressings served on the side, and use sparingly

To drink or not to drink?
Liquor is often a source of hidden calories for restaurant diners. A glass of wine or beer, or one ounce of gin, vodka or whiskey has about 100 calories each. To reduce calories in alcoholic beverages, diners should choose a wine spritzer or light beer; in mixed drinks, seltzer can be substituted for tonic and sugary mixes. For some people, alcohol may stimulate the appetite and lower resolve about overeating. So decide how much you are going to drink before heading out.

The routine practice of healthful behavior such as eating regular, well-balanced meals should not be forgotten whether away on vacation or on business.

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