In 2025, she will be taking on her third marathon in Brighton, https://www.who.int/initiatives/behealthy/healthy-diet completing her first ultra marathon, and qualifying as a certified personal trainer and nutrition coach. This will keep your circulation going and deliver plenty of oxygen to your muscles and brain. “If you’re traveling, you’ll likely want to arrive with good energy to explore and engage with your destination, versus crashing in your room.” When visiting places with unknown water quality, treat your water to make sure it is safe to drink.
Planning ahead is always a huge help when it comes to eating clean while traveling. Before you even get on the plane, look up some healthy restaurants in the area where you will be staying. You can find them on Yelp, Trip Advisor, Facebook Groups, Happy Cow or even Google.
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Almost all packaged food comes with a label, and most popular restaurants have nutrition info available upon request or online. Look for foods that fit your calorie goals and all supply some key nutrients like fiber, protein, vitamins, and minerals. Apples, for example, are easy to stow and can weather a little more handling than other softer fruits. Apples are a great source of vitamin C and fiber, which can keep you feeling full longer on lengthy trips.
Drink Plenty of Water
If the mini-fridge is more “mini” than expected, you can use your cooler or cooler bag and refresh it with hotel ice every 6-10 hours as you eat the food and free up room in the fridge. Make sure to turn the fridge to the coolest setting if you are packing it full with food as most hotels will have it set to the lowest setting. Pasta salad is an easy and nutritious lunch that’ll sustain you without weighing you down. You can also add a variety of ingredients to increase fiber, protein, or enhance the unimeal app flavor.
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There’s nothing wrong with treating yourself when you’re away. The problem is you might find yourself eating out quite a lot. It’s normal to treat yourself when you eat at a restaurant at home right? I try to always drink a glass of water first thing in the morning (no matter how tempting the coffee is!) to avoid dehydration. Nourish connects you with registered dietitians for virtual, one-on-one sessions tailored to your health goals—from managing chronic conditions to enhancing overall wellness.
Configure your habits for short vs. long trips
We can also pack nuts and seeds, such as almonds, cashews, and pumpkin seeds, which are rich in healthy fats and protein. Additionally, we can pack dried fruits, such as dates, apricots, and prunes, which are rich in fiber and antioxidants. If you’re taking a road trip, Hnatiuk recommends bringing a cooler full of healthy meal options as an alternative to fast food at rest stops. “This way you can bring lunches such as sandwiches or wraps, cheese, yogurt, or fresh fruits and vegetables,” she says. We can also look for local dishes that are made with healthy ingredients, such as stir-fries with vegetables, soups with lean proteins, or salads with fresh greens. It’s also a good idea to ask locals for recommendations, as they can provide valuable insights into the best and healthiest food options.
Hacks for Eating Healthy While Traveling
Trying new things and experiencing new cultures are all part of the adventure, but it’s important not to let travel get in the way of your health. One way is trying out the 80/20 diet, where 80% of the time you eat clean and healthy, and the other 20% you try whatever treats you desire. This helps you get what’s best both in terms of eating healthy but also indulging. Water is so key and I hold it as a top priority when I’m travelling. I drink it any chance I get to keep headaches at bay, keep me energized and focused, hydrated and full, and just all around healthy!
- Aside from being able to save money while traveling, we tend to opt for fruit and vegetables as snacks for health reasons.
- “Prunes can help keep you regular on your trip,” she explains, “There are some prunes that are single servings too, making them easy to toss into your bags.”
- We can also try to avoid emotional eating, which can be triggered by stress, boredom, or other emotions.
- This will save you money and officially eliminate the need to stop at a fast-food drive-thru.
- If you want to grab a protein shake after a workout, choose one with a variety of nutritious ingredients.
- Preparing your own food can go a long way toward maintaining a healthy diet.
Choose Nutritious Restaurants
Strategic snacking prevents energy crashes and impulsive eating decisions. Well-chosen snacks serve as nutritional insurance during unpredictable travel days. Establishing consistent eating patterns helps stabilize energy levels during travel. Maintaining some nutritional routines provides structure amid the unpredictability of travel.
You don’t need a meal plan. You need anchors.
If flying, you will need to empty your water bottle before going through security. Dry foods are perfectly acceptable to take in carry-ons, so take as much as you need. I typically pack a big salad with meat (pre-dressed with my favorite olive oil) to eat on the plane during meal time. This means we’re usually full and happy until we’ve settled in at our destination. Choose sit-down restaurants over fast food or the buffet line. The options are typically healthier at these restaurants, and you can also ask to have your food specially prepared.
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Make that sit-down restaurant a local one, instead of eating at a chain restaurant. Taking a vacation is a great way to free our minds from the stresses of daily life but straying from routine can have side effects. Typical problems include issues with digestion, muscle pain, headaches, and fatigue, especially for those who’ve been traveling for hours on end. If you’re starting to feel a little drained, reach for the fresh fruits!
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Many popular travel destinations have higher temperatures than the UK. Sweating increases fluid loss, especially during outdoor activities such as sightseeing, hiking, or beach visits. When travelling outside the UK, your body is exposed to environments it may not be accustomed to. Many destinations have warmer temperatures, higher humidity, or different sanitation standards, all of which can affect how your body functions. Eating healthily for someone who’s trying to bulk means something much different than eating healthily for someone trying to lose weight sustainably.
Allow for flexibility, stay active if you want to, and drink plenty of water. You’ll be back in your gym and your kitchen before you know it. When losing body fat, it’s easy to get wrapped up in how much you can cut out of your diet. While traveling, take this chance to see what you can add in to stick to your goals and enjoy your food.
