Question of the week: Suggestions for maintain diet and exercise while traveling?

The following question was posed by a reader for discussion on my blog, "I have type 2 diabetes and travel quite a bit. My eating & exercise are unpredictable at best when I travel and I'm having a difficult time managing my diabetes. What do you suggest?"

It is possible to maintain your proper diet and exercise regiment while traveling. The key to it is preparation.

The first thing I suggest is, if traveling via airplane - request a diabetic or vegetarian meal for your flight. Also, if possible, pack and carry healthful snacks with you as to avoid the fast-food kiosks at the airport and so that you don't allow your blood sugar levels to get too low.

Next I would suggest researching the area. The internet is a useful tool. You can look at restaurants local to where you are staying and usually menus are found on line. This way you can search out menus with healthful choices on them.

Many restaurants will allow you to make special requests such as ordering fish broiled or grilled with lemon (and not butter), chicken grilled, and salad dressings on the side. Look on menus for words such as grilled, broiled, baked, broth, multi-grain, poached, seared, steamed, and seasoned. Request that your side vegetables be steamed and served with a lemon wedge. Restaurant sized portions are usually inflated, try to stick to 3 - 4 oz of lean protein (see: a deck of cards), 1 cup size of complex carbohydrate (see: fist), and 1/2 the plate can consist of green veggies.

AVOID menu items that use the words, breaded, battered, fried, smothered, glazed, melted, and crusted. Skip the breadbasket and bread sticks that may be set on the table - better yet, ask the waitstaff not to bring them or remove them from the table.

Another suggestion is to check out a local supermarket if possible and pick up healthful snacks as well as fresh fruits and veggies. This way you can have more healthful choices and avoid impulses.

Regarding exercise, most hotels have a gym ( and a pool so be sure to pack appropriate gear) that you can have access to. Take total advantage. An even better idea, is to run or powerwalk locally - this way you can sightsee as well as get your exercise in!