Stressed About Traveling With Diabetes? We’re Here To Help
Recreational travel is amazing. Whether you’re flying to a foreign country to explore a new culture, road-tripping in your own “backyard”, or relaxing on a cruise ship, it is an incredible experience that will, hopefully, enrich your life. But travel can also be complicated. It can involve maps, schedules, alternate time zones, currency changes, reservations, and foreign languages. But traveling and sticking to your diabetes management regimen? Well, that’s a whole different ballgame.
We’re here to help. We want you to spend your vacation focused on the experience– relaxing and having fun, not worrying about your disease. Check out the lists on the next four pages to help prepare for your getaway!
Road-Trip with Ease
Pack a variety of snacks to have on the road. Bring a small cooler to increase your options to include perishable items. The following items make great travel snacks and lunches:
- Trail mix (avoid the varieties that have a lot of dried fruit, as it contains a lot of carbs and sugar)
- Whole fruit
- Tuna and crackers
- Hummus and veggies
- Cheese and crackers
- Hard-boiled eggs
- Sandwiches and wraps (with veggies, whole wheat bread, and lean meat)
While avoiding fast food is the healthiest choice, you might find yourself in a situation when it’s the only option. But don’t fret. There are still some choices you can make to improve the situation!
Jimmy John’s: Make it an “unwich”. They’ll happily wrap your sandwich in lettuce instead of bread, waving you the carbs. Consider asking them to hold the mayo as well.
Chipotle: Opt for a burrito bowl and skip the sour cream and cheese.
Wendy’s: Pick a salad with low-fat vinaigrette over a creamy dressing, and hold the cheese. Also, watch out for salads with candied nuts and dried fruit. You could be getting more carbs and sugar than you realize!
Kentucky Fried Chicken: Go grilled. While they specialize in fried chicken, you can save yourself calories and carbs by getting grilled chicken. Get your greens by skipping the mashed potatoes in favor of green beans.
McDonald’s: Ditch the burger and order a grilled chicken sandwich or the Filet-O-Fish. Save on carbs by abandoning the top bun. Also, look out for the mayo and tartar sauce and try skipping the cheese to cut down on calories.
Starbucks: Coffee can be pretty crucial on the road. Skip the Frappuccino and sugary syrups, and order a non fat lattee with a sprinkle of cinnamon instead.
Bonus: At burger restaurants, try trading the fries for a healthy salad or apples. Unsweetened tea and diet soda are better options than full-calorie soda and other sugary drinks. Also, it’s always a good idea to avoid the temptation to super-size your meal.