Traveling with Food Allergies

 

travel_agentsHaving a food allergy can definitely add some stress to traveling, but should never dissuade you from getting out there and exploring the world. With some careful planning, you should be able to travel and eat confidently, being able to enjoy the new places you discover without worries. As always, being prepared is key!

Before The Trip

  • When booking your flight, check to see what snacks the airline serves during flights, if any. If exposure to peanuts/tree nuts affects you, some airlines will serve a non-peanut/tree nut snack on flights upon request, so let your booking agent know about your allergy ahead of time.
  • Pack your own safe food for eating on the flight. Make sure you check airline policies for what you can and cannot take on the plane.
  • Download the app AllergyEats. This app can make it easier to find allergy-friendly restaurants across the U.S.
  • A excellent website for more in-depth info on specificfood allergies is Food Allergy Network .

At the Airport and On the Plane

  • Reconnect with the airline staff and make sure that they are aware of your food allergy. That way, they can make any last-minute changes to make sure you have a great and safe flight.
  • Inspect your seating area and tray table for any crumbs or spills and wipe them down with wet wipes to avoid any cross-contamination that might happen if you set down any food on those surfaces.
  • Double check that meals and snacks you are offered are safe for you to eat. This is especially important when you’re miles up in the air, away from medical facilities.
  • Store your allergy medications with you, and not in the overhead bin for the easiest access. Remember to keep the labels and even the prescriptions from your doctor on hand to display when you go through security, to be able take your medications on board with you.
  • Let the airline staff and people you are traveling with know what to do in case you experience an allergic reaction. Let them know where you keep your medications so they can access them quickly in needed.

On Vacation

  • Ask your doctor to write prescriptions for you to take on your journey, so you can display them at pharmacies and get what you need. Know the brand names of your medications in the location you will be visiting so access to medications will be easier.
  • For meals at restaurants, carry some chef’s cards with you (business cards with your allergies listed) in both English and the language of the location you are visiting, to give to staff upon ordering.
  • Befriend a translator or plan ahead and learn how to say what you are allergic to in the language of the location you are traveling to. Ask hotel staff and locals what common dishes typically include what you are allergic to, to know what foods to avoid.
  • Bring non-perishable food that is safe for you to eat with you when alternative foods that are safe for you to eat are not easily available.

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the The 2015 Outstanding Dietitian of The Year by The New York Academy of Nutrition and Dietetics. She is a speaker, blogger, entrepreneur and innovator who is passionate about spreading the message of healthy eating for optimal health. To help restaurants improve upon menu choices and food preparation, Lisa recently founded Eat Well Restaurant Nutrition where she collaborates with chefs to get healthy meals on the table. She is the author of the “The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad,” (Nirvana Press 2014) and the widely-acclaimed “The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy,” (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment, travel nutrition and diabetes for teens and adults. For more info, contact Lisa via email or visit here. Special thanks to Social Media Intern Anita Renwick for writing this blog.

Vacation Tips: Encouraging Your Kids To Eat Healthfully

old orchard beach, maine

While it may be hard enough to get ourselves to maintain a healthy diet while on vacation, ensuring that our children stick to one can be quite the challenge. It is common for children to consume lots of processed snacks and restaurant comfort foods while on vacation. However, with some planning and creativity, a vacation can easily turn into a learning experience for kids to try new foods and gain an understanding of what healthy options they can choose from when they are away from home.

Follow these tips to promote a healthy family vacation:

  • Plan ahead. Look up restaurants online ahead of time and plan where you are going to eat. Going to restaurants that you know offer healthy options is more beneficial than driving around looking for places to eat.
  • Limit soda intake. Order water for everyone at the table. To make it more interesting, you can ask for lemon and lime slices on the side for kids to add to their glasses to make their own infused water. By allowing them to create their own drinks, they may be more encouraged to drink more water.
  • Pack your own travel snacks. Provide options for your children so they do not feel restricted with only one kind of snack. Giving them the power to choose between healthy snacks will give them more of a sense of satisfaction with the snacks you have provided.
  • If you have to stop somewhere to buy snacks, pick a few healthier options like nuts, fresh fruit, popcorn, and whole grain pretzels for them to choose from. That way, they won’t head straight for the potato chips, but will still be happy to have the opportunity to choose which snacks they would prefer.
  • Create some ground rules. Maybe a rule you set is that your children have one treat per day. Making the treat something specific to the locale you are in (like clam chowder bread bowls in San Francisco) makes the treat particularly special and not something they will be able to desire daily. Perhaps the rule could be ‘one sweet drink per day’. Instead of water, your children may be able to order a small serving of chocolate milk or juice during one meal. Setting up rules ahead of time lets your children know what to expect so they are not surprised if you put limits on what they are allowed to order.
  • Focus on new foods. Check out the lacl cuisine before you get to your destination. Children are more open to trying new foods while they are visiting new locations. Introducing them to new healthy foods (like kale or salmon) while on vacation can instill a lasting preference for those foods later on.

Family vacations are about enjoying time spent with loved ones and having fun. Though it won’t hurt to have a treat once in a while, setting good guidelines and examples for your children can instill good habits, whether they are on the beach or at home.

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the The 2015 Outstanding Dietitian of The Year by The New York Academy of Nutrition and Dietetics. She is a speaker, blogger, entrepreneur and innovator who is passionate about spreading the message of healthy eating for optimal health. To help restaurants improve upon menu choices and food preparation, Lisa recently founded Eat Well Restaurant Nutrition where she collaborates with chefs to get healthy meals on the table. She is the author of the “The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad,” (Nirvana Press 2014) and the widely-acclaimed “The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy,” (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment, travel nutrition and diabetes for teens and adults. For more info, contact Lisa via email or visit here. Special thanks to Social Media Intern Anita Renwick for writing this blog.

Staying Trim on Summer Vacation

Italy_V_Amalfi_Beach

As the weather starts getting warmer, you may be looking to plan a summer getaway. Before you set off on your summer excursion, make sure to follow some of the tips below to stay fit and trim on your vacation. With the many options at restaurants and all of the snack temptations around, you may find that it may be easy to over-indulge. However, the key to staying trim and fit on vacation is to eat in moderation. When you get home, you will feel recharged and not have to worry about any of the decisions you made while you were away. Eating in moderation still allows you to enjoy the local foods but also helps you keep healthy habits!

Travel Tips:

  • Know your portion sizes. Don’t be afraid to ask to have a portion of the meal boxed up to take back to your room for later. You can also split an entree with a friend and save money at the same time!
  • Opt for healthy fats. Instead of eating deep-fried and buttery foods, order foods rich in unsaturated fats like nuts, olives, and local seafood.
  • Customize you meal orders. Request to change a side order of fries to a salad, order sauces on the side, and opt for whole wheat bread instead of white bread.
  • Exercise regularly. Walk to attractions whenever possible, go swimming, use the hotel gym, or go on a local hike. Find time every day to be active.
  • Drink enough water. Traveling may dehydrate you a little extra during the summer. Make sure to drink enough every day by keeping a refillable water bottle with you wherever you go.
  • Eat in. You don’t always have to go to restaurants to eat every meal. Visit local markets and buy breakfast supplies that you can toss together in your hotel room. Buy local fruits and vegetables for snacks to take with you throughout the day to satisfy your hunger.
  • Eat comfort-style foods in moderation. You do not have to cut yourself completely off from trying local rich foods, but limit your intake so you can still enjoy the foods, while staying trim in the process.
  • Drink Sparingly. Though it is expected that alcohol may be consumed, avoid consuming sugary alcoholic drinks, and limit consumption to one or two drinks. Wine or a wine spritzer are two good choices.
  • Make meals more satisfying by focusing on consuming fruits and vegetables. Adding at least five portions of fruits and vegetables per day will keep you feeling satisfied throughout the day and provide the fiber necessary to maintain digestive health.
  • Savor your meal time. Though you may be eating on the way to the next destination, try to eat a sit-down meal instead of eating fast food or eating while traveling. This way, you will enjoy your food more, and feel more satisfied throughout the day.

Keep these tips in mind on your summer trip to ensure a healthy getaway!

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the The 2015 Outstanding Dietitian of The Year by The New York Academy of Nutrition and Dietetics. She is a speaker, blogger, entrepreneur and innovator who is passionate about spreading the message of healthy eating for optimal health. To help restaurants improve upon menu choices and food preparation, Lisa recently founded Eat Well Restaurant Nutrition where she collaborates with chefs to get healthy meals on the table. She is the author of the “The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad,” (Nirvana Press 2014) and the widely-acclaimed “The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy,” (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment, travel nutrition and diabetes for teens and adults. For more info, contact Lisa via email or visit here. Special thanks to Social Media Intern Anita Renwick for writing this blog.