When we travel, it is common to discover new destinations and eat out more often than usual. Sometimes this can be a challenge to maintain a healthy diet as usual and it can lead to gastrointestinal problems, among others.
Changes in routine, limited availability of food options, and trying new things without knowing how they affect us can make it difficult to follow a balanced diet. However, by taking certain aspects into account, it is possible to enjoy the travel experience without compromising your health.
RESEARCH AND PLANNING
Before you start your trip, research the destinations you’re going to visit. Get information about the types of food available, typical dishes, and healthy options at local restaurants. You can also make a list of healthy staples that you usually eat and can take with you, such as fresh fruitsnuts, cereals or healthy snacks. If possible, look for accommodations with kitchens or facilities to prepare your own meals so you don't always have to eat out.
HEALTHY EATING IN ACCOMMODATION WITH KITCHEN
If you’re staying somewhere with access to a kitchen, take the opportunity to prepare your own healthy meals. Head to local markets or supermarkets and buy fresh ingredients like fruits, vegetables, lean proteins, and whole grains. You can explore local recipes and experiment with new flavors. Plus, cooking can be a fun activity and a way to connect with the local culture. If you’re traveling in a group, you can organize potlucks where each person contributes a dish. This way, you can enjoy a Healthy eating and balanced even when you are away from home.
EAT MINDFULLY
When you’re in a new environment, it’s important to be mindful of your food choices. Opt for fresh, natural foods over processed or fast options. Enjoy local dishes, but try to balance your choices and control portions. Try nutritious traditional dishes that are rich in vegetables, lean protein, and whole grains. Avoid fast food and fast food restaurants, as they tend to be low in nutrients and high in calories. Plus, these types of choices can affect your energy and ruin your trip.
STAY HYDRATED
Adequate hydration is essential to maintaining a healthy diet while traveling. Always carry a reusable water bottle with you and make sure you drink enough throughout the day. Avoid excessive sugary and alcoholic beverages, as they can contribute to dehydration and affect your well-being. If you are traveling to destinations where tap water is unsafe, opt for bottled water or use portable filtration systems. Either way, find a way to stay hydrated throughout the day with water.
HEALTHY SNACKS
Snacks are a very convenient option while traveling. Instead of relying on unhealthy options available at gas stations or airports, bring your own snacks. Some options can be fresh fruits, cut vegetables, Greek yogurt, nuts, or protein bars. These foods will keep you full and provide you with important nutrients. You can also check if there are nutritious and healthy food stores or local markets where you can buy food during your trip.
MAKING CHOICES IN RESTAURANTS
When eating out, look for those that offer healthy options on their menu. Opt for grilled, steamed, or roasted dishes over fried or breaded options. If you're not sure if the sauces are to your liking, ask for them separately. If you want to try something but aren't sure if you'll like it, share the dish with others. If you're in a place where there are few healthy options available, choose the best options within your limitations.
Maintaining a healthy diet while traveling can seem like a challenge, but with a little planning and commitment, it’s definitely possible. Remember to do your research and plan ahead, eat mindfully, stay hydrated, bring your own healthy snacks, and make smart choices at restaurants.
By adopting a balanced and nutritionally appropriate approach to your food choices, you will be able to enjoy your trip without compromising your health. So, Prepare your next trip and enjoy all the experiences while taking care of your well-being!