If one will follow the suggestions in my recent blog, “Maintaining your Waistline during the Holidays” when attending parties and gatherings, your closet and your stomach will thank you. However, when getting to your destination for Thanksgiving or the Winter Break, people all too often throw caution to the wind and eat whatever they want or whatever is quick. It’s easy to do in the airport or the fast-food restaurants along the highway. The first step is to know what calories and fat some of those meals actually contain and to decide if that is where you really want to splurge.

Some tips:

• Pack some of your own healthy food and snacks for the road or plane
• Look for healthy alternatives
• Drink more water. It helps fill you up and takes away some of the hunger feelings
• Eat regularly so you are not famished, feeling that you earned a fattening meal
• Have your salad dressing on the side; avoid the mayonnaise or secret sauce
• Eat a wrap instead of a sandwich and don’t add cheese to your order
• Limit the quantity of nuts you eat which, although healthy, are very high in fat calories.

If you notice, typical airport food is what we consider comfort food and is both quick and high calorie, high fat food. There are healthy options, so look for them. Surprisingly, airline food, which you now have to purchase, can be a good alternative in that it is a smaller size, you add your own dressing or condiments in limited quantity, and the caloric count is often available to help you decide.

Chili's To Go

Item	Calories	Fat	Carbs	Protein
Bacon Jack Grilled Chicken Sandwich	1590	81	144	73
Chicken Nachos	980	63	40	66
Chicken Caesar Salad	660	44	29	40
*Salmon (healthy option)	570	25	42	48
*Grilled Chicken Salad (healthy option)	430	22	23	39

McDonald's

Item	Calories	Fat	Carbs	Protein
Big Mac	550	29	46	25
Premium Crispy Ranch	590	41	70	32
Medium Fries	380	29	48	4
Grilled Chicken	350	9	42	28

Pizza Hut

Item	Calories	Fat	Carbs	Protein
Personal Cheese/Pepperoni	620	28	70	26

Auntie Annie’s

Item	Calories	Fat	Carbs	Protein
Cinnamon Sugar Pretzel	470	12	84	8

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