cebufinest_philippineholidays_august2013Thinking of winter vacations? Trips and hotel food? Not to worry…Dr. Kalpana Gupta Shekhawat tells ATWL what’s the right thing to eat while travelling:

What is the best thing to carry on holidays?
Best things to carry on holidays are a variety of raw dry nuts such as cashews, walnuts, almonds etc, freshly made sandwiches, whole grain crackers, fresh or cut vegetables and fruits.

waterWhat precautions should one take while eating out during vacations?
Stay hydrated, carry enough water.
Breakfast is the most important meal of the day and starting your day with healthy breakfast such as eggs, oatmeal, fruits, stir fried veggies, low fat yogurt, fruit platter etc. not only keeps you full but is also good for healthy metabolism and keeps you full of energy.
One must avoid sweet pastries, bagel, croissants, muffins, juices unless they are 100% fruit juices.
Avoid salads with dressings, choose baked or grilled over deep fried food, and avoid frozen processed food, packed snacks with preservatives.

What’s the best deal with food in terms of calories?mixed_nuts
Its best to stick to raw fruits and vegetables, freshly made soups, stir-fried veggies avoid consumption of white flour, white bread, commercial cookies and stick to whole grain, multi grain cereals, salads without dressings can add olive oil and vinaigrette but avoid mayonnaise- based dressings. Keep in mind the serving sizes; restaurants often serve large portions, share a meal with family and friends can help.

What kind of physical exercise should one do while holidaying to balance the calorie count?
One can get cardio work out by simply walking or jogging out the hotel door. Ten minutes are better than nothing. Stay active by using stairs wherever possible, look for gym or simple treadmill inside the hotel and spare 30-40 min to work out.

avasflowers-bon-appetit-fruit-basket_maxWhat are the special needs for children?
Children should be kept hydrated during travel; some healthy food options for children could be granola bars, low sugar high fibre cereals, whole wheat wraps, and hummus with wheat pita bread, fresh fruits, and nuts. Avoid candies, high sugar juices, packed chips, and other snacks with preservatives.

Dr. Kalpana Gupta ShekhawatDr Kalpana Gupta Shekhawat is Director Freedom Diet, Integrated Medical Practitioner, Medical Nutrition Consultant. She holds MBBS, DNB, DFM Diploma in Fitness and Nutrition from Stratford USA currently pursuing her Post Graduation in Clinical Nutrition from Clinical Nutrition Certification Board (CNCB) Texas USA. ‘Freedom Diet’ is her brainchild to prevent and manage disorders which are arising due to poor lifestyle and nutrition choices.