Most of us travel long distances at one point or another in our lives. While on the go, you should remember to eat healthy and avoid stress so as to enjoy your trip. Though being away from your home can be enough excuse to indulge in unhealthy foods; however, it’s still possible to stay healthy while traveling to your favorite destinations. Below are some tips to help you eat well while traveling:
1. Fast food doesn’t need to be fried
In response to increasing consumer demand, it’s nowadays possible to find healthier alternatives to fried foods found on bistro menus. Instead of eating fried foods, opt for foods that have been grilled, baked, roasted or steamed. You may try lean entree-sized salads while also keeping a keen eye on vegetarian options, but if interested in meat then white lean cuts of skinless chicken and turkey would do the trick.
2. Get enough sleep before or during your journey
Studies show that travelers who get appropriate rest are less likely to engage in binge eating habits while on the go. Moreover, by getting appropriate sleep, your metabolism does not slow as the chemicals within the hypothalamus are not triggered to go into starvation mode. When your body goes into starvation mode, the metabolism is slowed and your body starts using proteins (muscle) for energy.
3. Avoid taking high-fat add-ons
Most of the times, the add-ons you eat have more calories than the main course. You can try low calorie items such as salad dressing, cheese and toppings, instead of flooding your meals with saturated fat laden high calorie desserts that are not friendly to the heart. Snacking on starchy or sugary desserts is highly prohibited as it can introduce saturated fats into the bloodstream. Ask the waiter to serve your entree with fresh vegetables, and skip the usual French fries.
4. Mind the serving portions
Restaurant food portions have slowly been increasing within the last few years. Though it may seem fulfilling to take too much food while on tour, this habit is not recommended as most of the excess carbohydrates are converted to fats and stored in the body. In most cases, travelers get little time to exercise while on the go, implying that all the fat that has accumulated during this time may not be burnt till the day you return home. This goes to show how important it is to serve only the correct amount of food that the body needs.
5. Drink plenty of water and stay hydrated/Opt for low calorie or zero calorie beverages
Commercial thirst quenchers such as sugared iced tea, soda, energy drinks and juices contain high levels of fructose corn syrup. Therefore, it’s appropriate to substitute them with pure water, which can be taken a few minutes after meal time to aid in the digestion process. For some change, one can try a squeeze of pure lemon juice or mineral spring water.
6. Avoid creamy high-sugar content foods
Your meal choices should be lean and not packed with artificial creams, flavors or enhanced sauces. Also avoid carrying hydrogenated or trans-fats products that are hard to digest in the body, including margarine and butter. Most of these products have a similar material composition as plastic; they cannot be absorbed directly into the bloodstream. However, if you still feel like taking fats then plant-based fats can be a great solution. Picking an appropriate veggie salad is also recommended to help you feel full for longer, apart from being nutritious this special meal plan is also friendly to your waist.
7. Make food substitutions where necessary
If the mode of transport you are using for travel offers food to passengers, ask them more details about the ingredients used to prepare different meals that are on offer. Instead of sugary ketchup or mayonnaise, request for low fat salad dressings. Eat fruits and veggies more often as they are low in calories and high in nutrients and fiber. Try to eat as light as possible to avoid frequenting the toilet more often; this can be inconvenient, especially when traveling for long distances.
8. Use a restaurant locator app
Use a restaurant locator app to identify the best restaurants in your area. Eateries serve different types of foods ranging from organic, local or international cuisine. With this unique app you would be able to map out the best bistros within your locality and get connected via GPS.
9. Carry a few fruits in your travel bag
Hunger may strike at any time, but that doesn’t mean that you should be caught unawares, carrying natural dried fruits, berries, apples, oranges or cereals can help one curb all hunger pangs before they become worse. Fruits can also help you save a decent amount of money since they are cheap and readily available.
10. Pre-pack travel essentials for your road trip
Before traveling, buy or prepare healthy snacks such as nuts, trail mixes, cut veggies, and pumpkin seeds. These snacks are great alternatives to fatty, overpriced restaurant food.
11. Eat a heavy breakfast
Breakfast is the most important meal of the day as it jump starts the body to handle all the activities that would be encountered through the day’s course. A healthy on the go breakfast should have proper ratios of fiber and protein. Some of the best products include apples, bananas, oranges, yogurt, whole grain cereals and eggs.
12. Keep moving everyday
Whether you’re traveling for business or leisure it’s always advisable to stretch out a little bit. Instead of using the elevators, try climbing the stairs or perform a few indoor exercises such as jogging to help you burn some calories while on vacation. You can also keep a jump rope with you to exercise while traveling. Light exercise also protects the body from becoming stiff after long hours of sitting in the bus.
13. Eat once in a day
Eating only one major meal in a day can save both money and calories. Keep some healthy and low fat breakfast snacks in your bag. These can be instant oatmeal low in sugar, power bars, whole grain breakfast cereal, breakfast bars. Opt for foods that are low in saturated fat and sugar but high in fiber and protein. Stock up on fresh fruit to satisfy your hunger.
14. Pack According to Travel Requirements
If you are traveling via the airport, remember that the authorities may be fussy about the average amount of liquid that you are allowed to carry. Therefore, it’s appropriate to pack the sauces and salad dressings in small portions of choice for perfect health when traveling abroad.
15. Avoid Jet Lag
To avoid jet lag always cover your eyes with a piece of cloth during takeoff and landing. It helps you prevent developing nausea, which is usually caused by abrupt gravitational changes experienced when the plane starts to soar up the skies. Jet lag is usually characterized by nausea which may trigger unhealthy eating habits where one vomits after having a full meal ratio.
16. Take alcohol in moderate quantities
Alcohol, especially red wine has been found to be beneficial in improving digestions and appetite. When consumed in decent amounts it relieves congestion and boosts proper eating habits. However, remember to not overdo the amount ingested.
17. Wash your hands before meals.
This helps in preventing transmission of germs, which may cause stomach irritation and bowel difficulties- these are the last things a traveler want to experience while on the go. If it is not possible to wash hands every time, you can keep a hand sanitizer in your hand bag.
18. Share your dessert
You can either keep a portion of your dessert to eat it later when you are hungry again or you can share your dessert with your dining partners. This way you are not only enjoying your sweet treat but also taking in less number of calories.
19. Eat Healthy
Eating healthy food is the surest way to stay fit while on the go, however, it requires a great deal of patience for one to choose the correct types of food amidst all the junk food that is available today. Some airports provide passengers with free drinks as they wait for departure. Though these natural products are very nutritious, you should be careful not to add too much sugar since this can crash your appetite and taste buds. You can also pack healthy foods into travel containers so if there are no healthy choices available you have brought your own.
20. Feed on nuts
These are crunchy edible organic products that are full of minerals; they can be taken while on the go to replenish the body with its daily dose of nutrients. Nuts are also cheaper than other sources of food; many travelers love them because they are low in calories but high in nutrients. Cashews are the most popular variety of nuts for travelers.
These are some of the best 20 Ways to Help You Eat Well – On The Go.