On a recent skiing trip, Travel-Ready M.D. Sarah Kohl realized “portion distortion” occurs everywhere, not just at restaurants close to home:

Why over feed me so that I feel uncomfortable? Is that hospitality? Eat.. eat..eat until you are uncomfortable and well on your way to bad health?

OK so I know that I am the only one responsible for what goes on the fork and then into my mouth. But can’t you help me out a bit here?

Why put so much tempting food in front of me and then ask me to use so much energy resisting it. Why not just right-size it in the first place?

You eat twice as many calories if you eat out than if you eat at home.


Dr. Kohl says business travelers are especially vulnerable to overeating:

But what if your job requires travel or business over meals? Are you doomed to becoming overweight and unhealthy? How can you eat healthy while traveling for business?


Ever the pediatrician, Dr. Kohl uses a familiar tool to teach travelers how to divide their plates and keep their calories in check:

Start with the protein. Pick a lean protein, not slathered in sauce. It should be 2-3 ounces. Even if you don’t know how big 2-3 ounces is it’s easy to remember since it’s about the size of a computer mouse. Your whole grain side dish or bread should be the same size (this may be only half a large bun or half of a bagel)

Then you add fruits and veggies to the second and third quarters.

Come on, I know that half of you aren’t eating any fruit, and fully one quarter of you aren’t eating any veggies today. Give it up. It’s time to change. And this plate technique can help you.

Make sure you add vegetables and fruit to be the same size as your meat and grains. You are supposed to eat as many fruits and veggies as meat and grains combined.

There you have it a plate fit for a king. A fit king.



For more advice on how to be a savvy traveler (and healthy eater), travel on over to Sarah Kohl’s TravelReadyMD blog here.

More from Pediatric Alliance’s own Dr. Sarah Kohl on The PediaBlog here.