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How to Eat Healthy at the Airport

How to Eat Healthy at the Airport


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Going to the airport can be a stressful experience, with security and luggage regulations, but the thrill of traveling makes it all worth it. Once we get past security and to our gates, we are bombarded with dozens of different restaurants and snacks to choose from. It can be overwhelming to say the least, and if you are trying to eat healthy, it can be even more difficult to make the right choice.

Click Here for the How to Eat Healthy at the Airport (Slideshow)

The holiday season is coming up, which means that more and more of us are going to be flying out to different parts of the world to celebrate. This means that we are all more susceptible to dieting downfalls while waiting for our flights to take off. With all the options and the feeling of stress that airports bring, it’s easiest to choose the most convenient and most comforting option. We’re talking about that fast food combo with a cheeseburger and fries, but what if you really want to make an effort to eat well?

The first thing you have to do is slow down. We all feel rushed at an airport, but once you get through security and find your gate, you have some time to relax before boarding. You don’t need to grab the first thing that pops up in front of you. Instead, make sure that you explore all the options so you can make an informed decision. Also, don’t scarf down your food as fast as you can. Take time to enjoy it, or else you won’t even feel like you’ve eaten at all, which means you’ll want to eat again sooner.

We’ve gathered up some tips to help you make the right choices while traveling. Trust us, it’s not as hard as you might think.

Bring Your Own Snacks

The best way to make sure that you are eating healthy is to bring your own snacks to munch on. Unfortunately, you can’t bring any liquid-like items through security, so yogurt is out. Try bringing protein-rich snacks, like unsalted nuts, and fiber-filled foods, like apples.

Drink Plenty of Water

This is a must all the time, but it’s especially important when traveling. It’s very easy to get dehydrated when you’re running around at the airport, but remembering to drink water has lots of travel benefits. For example, it will give you a feeling of satiety that will prevent overeating, it will fight feelings of fatigue, and it will keep your immune system up.

Click here for more tips on how to eat healthy at the airport


Quick and Healthy 5-Ingredient Recipes

A nutritionist's new cookbook showcases quick and easy recipes made with just a handful of healthy ingredients.

Keep in mind: Price and stock could vary after publish date and we may make money off these links.

Healthy Eats nutritionist Toby Amidor shares recipes and tips from her latest book, The Easy 5-Ingredient Healthy Cookbook: Simple Recipes to Make Healthy Eating Delicious. Learn more about how to stock a pantry for good-for-you cooking, and get fresh ideas for nutritious recipes with 5 ingredients or less.

1) What are 3 things you want prospective readers to know about the Easy 5-Ingredient Healthy Cookbook?

First: Cooking doesn’t have to be complicated! You can make healthy, delicious dishes using minimal ingredients.

Also, a little planning goes a long way. A little advanced planning can help you succeed in your healthy eating mission. Over the weekend, plan which nights you will be cooking and select simple, healthy recipes that you want to cook.

And last, you don’t have to break the bank to eat healthy. The ingredients you use don’t have to be expensive or super trendy and tough to find. You can use easy to find ingredients and even ingredients that you cook with regularly.

2) Tell us about your 7 pantry items that appear throughout the 5-ingredient recipes.

In this cookbook, I present 7 items that you should always keep on hand, which don’t count towards the 5 ingredients. These 7 items are used in many recipes throughout the cookbook and include cooking spray, salt, freshly ground black pepper, olive oil, honey, fresh garlic, and fresh lemons (fresh because the juice and the zest are frequently used). Within each recipe the 5 main ingredients are highlighted for your convenience.

3) Your last book was all about make ahead meals. Can these recipes be made ahead of time?

Absolutely! Many of the recipes in the book can be made in 30-minutes or less, in one pot or pan or are freezer-friendly. Some freezer-friendly included in the cookbook are Basic Meatballs, Simple Blueberry-Banana Pancakes, Black Beans and Farro, Baked Lentil Falafel, Miso-Glazed Tuna, and Cilantro-Lime Chicken.


Food, Recipe, and Nutrition Blog

Posts tagged how to eat healthy

Salmon is a great source of protein that also contains healthy fats and omega 3 fatty acids. These salmon recipes are a great healthy addition to your weekly meals.

Simple, three ingredient, meals to enjoy that are healthy and delicious and contain ingredients you most likely already have in your freezer or pantry.

Sheet pan meals are simple and require few ingredients and are an easy way to feed the family a healthy meal. Check out these recipes!

Meal prep does not need to take a lot of time and effort. Check out these tips on how you can prep one food item for an entire week’s worth of meals!

Click here for tips on how to eat more protein in your diet and why protein is so important in weight loss and good health.


Why We Crave Junk Food

Steven Witherly is a food scientist who has spent the last 20 years studying what makes certain foods more addictive than others. Much of the science that follows is from his excellent report, Why Humans Like Junk Food.

According to Witherly, when you eat tasty food, there are two factors that make the experience pleasurable.

First, there is the sensation of eating the food. This includes what it tastes like (salty, sweet, umami, etc.), what it smells like, and how it feels in your mouth. This last quality — known as “orosensation” — can be particularly important. Food companies will spend millions of dollars to discover the most satisfying level of crunch in a potato chip. Food scientists will test for the perfect amount of fizzle in a soda. These elements all combine to create the sensation that your brain associates with a particular food or drink.

The second factor is the actual macronutrient makeup of the food — the blend of proteins, fats, and carbohydrates that it contains. In the case of junk food, food manufacturers are looking for a perfect combination of salt, sugar, and fat that excites your brain and gets you coming back for more.


Air-frying vs deep frying

When we look at the difference between deep frying and air-frying, there&aposs a clear winner (hint: its air frying!). The main reason air frying is preferred to deep frying is related to the amount of oil used. The deep fryer requires a few liters of oil, and the air fryer requires none!

Air frying significantly decreases the amount of oil absorbed into foods compared with the deep frying. This is a "pro" for the air fryer because less oil generally leads to less calories, which can reduce risk for weight gain and obesity. It&aposs not that you can&apost eat fat—the Dietary Guidelines recommends fat make up 20-35% of your diet. But eating too many fried foods is an easy way to overdo it on fat, and in turn, calories.

Further, when cooking oil is heated, it can produce increased concentrations of inflammatory compounds, which can actually be absorbed into food. In this case, less oil retention equals fewer inflammatory compounds in the food we are eating. This translates to a reduced risk for development of chronic disease, including cardiovascular disease. Depending on the type of oil being used, less oil could also mean a decreased intake of saturated fat, which would also contribute to decreased risk for development of cardiovascular disease.

The air fryer may be particularly helpful when cooking starchy foods like potatoes. Foods generally take a longer time to be air fried than deep fried, and the starch tends to break down less in this setting. What does this mean? The starch may be more digestible, and could potentially have a slightly lower impact on blood sugar (you still need to be mindful of carbohydrates in your air fried foods).


Chaitra Navratri 2021: How To Eat Wisely During Festivals If You Are Not Fasting

Highlights

Chaitra Navratri is celebrated with fervor and happiness all over the country. Like all our festivals, Navratri is incomplete without GOOD fast-friendly FOODS which means, poorie, aloo, pakoda, mithai, kheer and everything sinful. After all, our festival gatherings are planned around food. Also with almost a year of COVID, we need some festivities to pick up our spirits. As a nutritionist, my clients are the most stressed out during festivals because celebrations means lots of traditional mithais and fried foods. My take is that a break is good, enjoying some sinful food is also great for our happiness, do so.

You can enjoy all the goodies and still not be stuffed to the gills. All that you need to keep in mind is these points:

1. Do not skip meals: We all believe that as we may eat more tomorrow, we should skip a meal or two today. Bad idea, you will land up feeling hungrier and raid the buffet. So, eat your normal meals

2. Don't skip your breakfast: Before stepping out eat a healthy light breakfast with complex carbs and some protein. Your appetite will be satiated, and you will feel energised for the day. It will also ensure that you eat smaller portions.

Chaitra Navratri 2021: Do not skip on breakfast in the times of celebration.

3. Budget: You don't need to eat everything on the table, you can choose wisely.

4. Wait: Count 100, wait for 10 minutes and then see if you really want more or not. Ask yourself "is it enjoyable to eat more" if the answer is yes, eat some more or stop. The 10-minute break will help you decide this.

5. Maintain distance: Take your plate and sit the furthest from the food table. You will be tempted a little less.

6. Drink wisely: Liquid calories, which are usually sugar calories, are not considered. Drinking sugar-free drinks and water would be the best. Avoid cocktails, drink in moderation.

Chaitra Navratri 2021: Avoid sugary drinks and exercise moderation.

7. Portion control: Use the smallest plate in the buffet, it will ensure you eat less. Control the portion sizes. Eat all the fried, sweet, dishes but keep the portions under control.

8. Drink a lot of water. Hydration is very important for staying active and digesting all the food you are eating. So, drink a lot of plain water especially between your drinks.

9. Splurge on the one food that you may not eat throughout the year instead of everything served.

Chaitra Navratri 2021: Pick up one item which you want to binge on.

And after the festivities are done, get the body on track with:

1. Water, especially warm water later in the evening will help your body digest the food.

2. Move, might sound odd but a small stroll later in the evening or the next day will help revive your body.

3. Catch up on veggies: Eat a lot of fruits and vegetables the day after, to help get the digestion back on track and to hydrate the body with fluids and electrolytes abundant in them.

Chaitra Navratri: Don't forget to eat fruits and vegetables even during festive season.

4. Make your meals healthy the next day, keep them light and nutritious to give your body some rest and yet all the nourishment it needs.

5. Sleep well to let the body rest and recuperate.

I would like to end with saying - NO GUILT.

Festivals are for fun , so if you have indulged, its ok you earned it. Get back the next day or in a day or two.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

About Rupali Datta Rupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.


01 Eat Empowered

The healthiest diet is an approach to eating that fuels your body and mind and fits into your lifestyle. Eating empowered means listening— really listening—to your body and focusing on the diverse, delicious, healthy foods you can have rather than what a hard-to-follow diet says you can’t have. (Come on, who needs fried food when you can have rich, satisfying dark chocolate?) When you eat whole, nutrient-dense foods, you feel like the best version of yourself. You’re inspired to exercise, you sleep soundly, and you’re motivated to keep on eating well. Your food choices don’t ruin your life, they make it way, way better—because you feel (and look!) amazing.

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When You Just Don’t Have The Money

Eating healthy doesn't have to cost a fortune. There's absolutely no reason to spend lots of money on fancy food. Get the basics and go from there. Chicken, rice, potatoes, and vegetables don't cost a lot of money. You don't have to buy "organic," or "gluten-free," or "free-range" unless you really want to.

It may be tempting to spend money on cheap snacks like Twinkies, but those dollars would be better spent on whole food that will keep you healthy and feeling full, like apples or tomatoes. If you stop spending money on snacks, chips, sodas, or restaurant food, you'll be surprised how much is left over for you to spend on better food at the store.

When you go to the store, be smart. Purchase frozen vegetables so you can make them when you want. Buy sale items, check out farmers markets so you can haggle prices, and concentrate on the outside of the grocery store to avoid the overly processed foods found in the middle aisles. Limit your purchases to dairy, meat, and produce.

Yep, it's going to take a little more work on your part there's just no getting around that. But with a little extra time, you're going to feel and look a whole lot better.

Invest in some protein powder. If you do the right shopping, you can turn a jug of protein into snacks that cost a dollar or two per serving. A protein shake can help you get enough protein and will take care of one of those pesky meals that may be difficult to schedule. Throw a scoop into a shaker and you have yourself a meal you can take with you everywhere. Plus, you can bake with it to make delicious protein-packed muffins, pancakes, and other baked goods.

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How to Eat Well and Stay Healthy the Mediterranean Way

This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

There are 20 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 12,912 times.

The Mediterranean diet is a style of eating that may help you lose weight and improve your health. It's based on the diet typically eaten in countries and regions bordering the Mediterranean sea. It emphasizes fruits, vegetables, whole grains and legumes while featuring smaller proportions of meat, poultry, dairy and sweets. Many studies have shown that the Mediterranean diet can help you lose weight and reduce your risk of heart disease, cancer, Parkinson's disease and Alzheimer's disease. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Adopting a Mediterranean style diet and lifestyle may help you eat better and stay healthy.


Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Comments

I also follow the Mediterranean diet, and it helped me in reducing the inflammation. In my diet, I eat lots of vegetables, fruits, nuts, and healthy fat like olive oil and Avocado oil.

In February 2014 I weighed 248 pounds today I weigh around 200 pounds the only things that I did were to eliminate all snacks except seeds nuts and fruits and concentrate on fruits and vegetables and whole grains with small amounts of lean meats and reduction in alcohol consumption and reduction in processed foods also little or no fast food