Traveling is a wonderful opportunity to explore new places and cuisines. Maintaining healthy eating habits on the road doesn’t mean adhering to a strict diet or obsessing over every bite. Instead, focus on eating healthily and enjoying your experiences. Here are 5 tips to help you stay healthy and balanced while traveling.
1. Don't Skip Meals
Breakfast
On vacation, our routine might vary but making sure you eat breakfast will help you stay energised for the day and will avoid you from overeating during the day, contributing to a healthy diet.
A balanced breakfast that includes fruit or vegetables, protein and whole grains can help keep you full for the activities ahead.
This can depend on your accommodation but if you have a buffet at the hotel you should have option to eat a balanced breakfast. If you are staying at an Airbnb with a kitchen you can prepare your own breakfast.
Hotel Buffets: Take advantage of a variety of healthy foods available at hotel buffets, you can go for options like fresh fruit, yogurt, eggs, and whole-grain cereals or toast.
Airbnb: If you're staying at an Airbnb or similar, prepare your own healthy breakfast with staples such as eggs, whole-grain bread, porridge, overnight oats. Planning meals in advance can ensure you have nourishing options readily available.
Lunch and Dinner
Just like breakfast, lunch and dinner are important for maintaining energy throughout the day to keep you fueled for your activities. Moreover, maintaining regular meals can prevent overeating and snacking during the day which can lead to weight gain.
Balance Your Plate: We know that nourishing and filling meals include vegetables, lean proteins, and whole grains. For example, a grilled chicken salad with a variety of vegetables and a side of rice provides a well-rounded meal. So when choosing restaurant meals we can choose meals based on that concept. But please do not miss out on local cuisine just to be healthy!
Explore Local Cuisine: Trying local dishes is a vital part of the travel experience. Make sure to try local cuisine.
Sample and Share: If portion sizes are large or you want to try multiple dishes, consider sharing meals with your travel companions. This way, you can enjoy a variety of foods without overindulging.
2. Prioritise Sleep
Getting enough sleep is crucial for overall well-being, impacting everything from your mood to your eating habits. Research shows that sleep deprivation can disrupt hunger signals, leading to overeating or cravings for less nutritious foods.
A good night’s rest supports your immune system and helps you make healthier food choices throughout the day.
3. Healthy Snacks On The Go
Having healthy snacks on hand can be a lifesaver during busy travel days. They provide nourishment between meals and prevent you from feeling overly hungry, making it easier to eat healthy when you finally sit down for your next meal.
Visit a local grocery store to stock up on healthy snacks such as:
Dried Fruit
Nuts and seeds
Fresh Fruit (apples, bananas, berries)
Vegetables (carrot sticks, cucumber slices, celery sticks)
Yogurt Tubes or pouches
Granola Bars or protein bars (check the sugar content)
Hard-Boiled Eggs
String Cheese or cheese slices
Hummus with Whole-Grain Crackers
These healthy snacks can also contribute to your 5-a-day and fiber intake. Explore local options for a cultural and healthy eating experience!
4. Be Mindful of Alcohol Intake
Be mindful of alcohol. I am not saying you shouldn't have any alcohol at all because this is not realistic, and it's important that you still enjoy your vacation! However, alcohol will add more calories to your day and probably cost you extra pennies. You can try and practise the following:
Choose drinks with fewer calories such as wine, light beer or spirits mixed with mixers like soda water, tonic, or diet soda
Avoid sugary cocktails and heavy ales.
Limit the number of drinks you consume. Set a daily limit to keep your calorie intake and spending in check.
Drink a glass of water between alcoholic beverages. This helps you stay hydrated and slows down your alcohol consumption, reducing overall intake.
Choose Smaller Portions. For example, Instead of a large beer or cocktail, opt for a smaller serving size. This can help you enjoy your drink without overindulging.
Avoid Drinking on an Empty Stomach. Eat a nutritious meal before drinking to slow the absorption of alcohol and reduce its impact on your body.
5. Stay Active If You Can
Keeping active while traveling doesn't mean hitting the gym. Instead, you can try other ways to stay active:
Explore On Foot: Walking tours, hiking, or simply strolling through local markets are great ways to be active while seeing the sights.
Plan Active Outings: Look for opportunities to engage in physical activities like cycling, kayaking, or even a swim at the beach.
Comfortable Footwear: Bring shoes that are suitable for walking and other activities. This encourages you to be more active and reduces the risk of discomfort or injury.
Incorporate Exercise: Simple body weight exercises like squats, lunges, and push-ups can be done anywhere and help you stay fit even without gym access.
Traveling is about experiences and enjoyment. By making mindful choices and focusing on regular eating, adequate sleep and eating a variety of foods you can maintain healthy habits and feel your best on your holiday.
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