Janel, a Registered Dietitian who follows a vegetarian diet, promotes no-nonsense, plant-based cooking so that eating is both healthful and enjoyable. Janel has a masters degree in nutrition communication from Tufts University in Boston.

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Janel's Vegetarian Kitchen

by Janel Ovrut, MS, RD, LDN

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If you find you travel a lot " for work or for pleasure " you may find your healthy eating habits fall to the wayside while staying in hotels.

Sure it can be tricky navigating a complimentary all-you-can-eat breakfast buffet or maintaining your diet while wining and dining with clients. But there are some easy ways to stay on track as much as possible by having a well-stocked hotel room and healthy food on hand.

Here are some of my eating healthy on the road and in hotels ideas. Most hotels have access to a microwave and hot water. Some might even allow you to rent a mini fridge for your room (then you can store things like fresh vegetables, hummus, yogurt, etc)

Ideas for breakfast in your hotel room
• Oatmeal packets with some fruit and a few nuts added (hotels will have hot water to add to packets)
• Granola bars like Odwalla or Kashi paired with a piece of fruit
• A bag of dry cereal (more than 5g fiber/serving) mixed with nuts and dried fruit
• Keep whole wheat bread and peanut butter on hand " they don’t need to be refrigerated (unless it’s all-natural peanut butter)

Snacks for the road or in your hotel room
• Nuts (pre-portioned: about 25 almonds or 15 walnut halves)
• Dried fruit (about 1/4 cup)
• Fresh fruit
• Granola bar (Kashi, Odwalla, Nature’s valley " if eating as a snack, keep under 150 calories)
• Honey wheat pretzels
• Whole grain crackers with snack sized cans of tuna
• 100 calorie pack of microwave popcorn
• Fruit cups (in water or natural juice " no syrup)

Instant hotel dinner
• Whole wheat bread with snack sized cans of tuna and a piece of fruit
• Can of soup (with peel back lid) with some whole wheat bread or crackers

Out to dinner
• Sandwich shops " choose whole wheat bread, omit cheese/mayo, fill sandwich with veggies
• Salad " lite dressings or olive oil; limit or omit cheese, crispy chicken, croutons/wontons
• Burritos " rice, beans, veggies, salsa; avoid cheese, sour cream, guacamole
• Sushi " rolls without cream cheese or mayo sauce (like spicy tuna or fancy rolls)

Have happy (and healthy) travels!

If you hunger for great meatless recipes, be sure to check out the 700+ vegetarian recipes served up daily right here at Diet.com!

Janel Ovrut, MS RD LDN is a Registered Dietitian who follows a vegetarian diet. She promotes no-nonsense, plant-based cooking so that eating is both healthful and enjoyable. Janel has a master’s degree in nutrition communication from Tufts University in Boston, MA. You can read many more of her blog posts at dinedishdelish.blogspot.com.

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