Munch on the go: Dietary guide for jet-setters

Jan 11 2014, 17:55 IST
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Once your snacks are taken care of, monitoring the rest of the meals is pretty easy. Once your snacks are taken care of, monitoring the rest of the meals is pretty easy.
SummaryWhen on the road, know what to pick and what to leave out. Here's a guide:

a salad over the high-calorie options. So if you are eating unhealthy, it is not because you don’t have an option,” he says.

Most airlines too have begun to offer a variety of menu options catering to specific needs of fliers.

Jet Airways, which is one of the few airlines in the country that still has an in-house catering department, offers at least 20 varieties of ‘special’ meals, which cater to the different medical and religious requirements of passengers. The medical ‘special meals’ include low-fat, low-salt, low-calorie, low-purine, non-lacto and gluten-free meals.

“Our research has shown that first-time passengers and those who travel occasionally want to enjoy every aspect of the flight, especially the food served. Alternatively, the profiles of frequent travellers, such as senior corporate executives and entrepreneurs, are more health conscious, often pre-ordering a healthy or low-calorie option. Our pre-ordered meals also include fresh fruits, whole wheat breads, cereals and yogurt,” the spokesperson said.

The thumb-rule is to pick complex carbohydrates over simple carbohydrates. This is because complex carbs are rich in nutrients, as opposed to the simple carbs which are essentially refined sugars with very little nutritional value. Also the complex carbs take some time to digest, thus ensuring that they don’t raise sugar levels in the body as quickly as simple carbs do.

Foods rich in complex carbs include whole-meal bread, cereals, vegetables such as spinach, yams, broccoli, beans, zucchini. Lentils, skimmed milk, whole grains and many other leguminous plants and vegetables also contain complex carbs.

When on the road, know what to pick and what to leave out


* Fruit platter

* Low fat yoghurt – try adding fruits or granola

* Oatmeal – take it with skimmed milk, nuts

* Whole wheat cereals/bread

* Hard boiled eggs – skip the yolk if you want to leave fat and cholesterol out

* Coffee/tea – take with skimmed milk and low calorie sweetener


* Stay away from anything that says stuffed, double, triple, crispy, glazed

* With salads, get a non-cream dressing on the side

* Sometimes, a soup and salad may be enough to fill you

* Skip the appetizer, just order main course

* Other option is to have a salad and an appetizer

* Choose baked or grilled entrees over fried

Fast food restaurants

* Go for a sandwich or a salad

* Skip the fries and soft drinks

* Instead of cheese toppings, go for vegetables


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