Disclaimer
I am not a medical expert or healthcare professional, nor do I play one on TV. The information provided in this article is based on personal experiences and research. These suggestions are meant to offer general guidance on staying healthy while traveling. Always consult a healthcare provider for advice and recommendations tailored to your health needs.
One of the best parts of traveling is tasting and savoring all kinds of new and delicious foods, whether driving across the state or flying across the world. And, without a doubt, it’s fun to let go a little and eat things you wouldn’t normally eat during a week at home—that’s part of the freedom and excitement of being on vacation!
But we all know the feeling when we’ve had way too much for too many days in a row: a decrease in energy, bloating, dehydration, headaches, pronounced jet lag, and increased susceptibility to getting sick. These can significantly diminish your travel enjoyment. It's important to remember to prioritize your health and well-being, even when indulging in new and exciting foods.
All these things can get in the way of maximizing your travel enjoyment. And if you’re someone with food restrictions, you know the added frustration of trying to find good food that will be good for you, too!
Maintaining a healthy diet while traveling is not a restriction. It's a choice. It's empowering because you have the freedom to make food choices that will keep you healthy and energized, even when you’re away from your usual routine. By doing so, you can enhance your travel experience and truly savor the best moments of your trip.
1. Plan ahead
When traveling, we often go out of routine and don’t eat at regular intervals. Sometimes, we can go for several hours without eating anything. Contrary to the popular myth that you should hold off eating to “save room” for a big meal, going for long stretches without eating slows metabolism and causes your body to become sluggish and tired and hang on to calories. Our bodies experience these periods as “mini-starvations, " sending our brains into panic mode. Or worse, we become hangry (I’m guilty of this when traveling).
To help keep your blood sugar level stable and avoid energy lapses (which can lead to overcompensating with high-sugar or fried foods), aim to eat a little bit every couple of hours while in transit and while you’re out and about. Opt for nutrient-dense foods high in lean protein. Pack snacks for easy access: nuts, seeds, hard-boiled eggs, firm fruits (like apples), veggies and hummus, or natural fruit-and-nut bars. These practical steps can help you maintain a healthy diet while on the go.
If you know where you’re staying, take a proactive approach and scout out restaurants in the area. Check with your hotel or resort to peruse menus and see what’s available. Once you arrive, you can use the convenient AroundMe app to locate healthier restaurants in your area easily. Don't forget to check out these smartphone apps that can help you find gluten- and other allergen-free options while you travel, making your food search easier.
2. Don’t forget the grocery store!
A supermarket, especially a local co-op, can be your best ally while traveling. You’ll have access to fresh produce and bulk healthy snacks. Many may even have a variety of great foods free of gluten, dairy, and other common allergens at a reasonable cost. Many co-ops also have a deli where you can get delicious sandwiches, salads, or wraps to take with you during the day.
3. Your mother was right: get your greens and take your vitamins
While traveling, your immune system is exposed to tons of new pathogens—especially on airplanes and other mass transit. You want to ensure your body has what it needs to stay healthy, fight germs, and process toxins.
Remember to pack your multivitamins and other supplements! If you can’t get ready access to fresh greens, consider getting powdered greens that you can bring and easily mix into a glass of water or a morning smoothie.
4. Speaking of morning smoothies...
...if you’re dedicated to getting your daily intake of fruits and veggies, you might even consider bringing a travel blender. This might seem extreme to some, but consider this: most of them are under $50, fit easily into a suitcase or the back of the car, and can be just the thing to quickly make a power breakfast of fruits, nuts, and vegetables that will keep you going all morning.
5. Drink way more water than you normally do
Planes and hotel rooms are notoriously dry. Walking around all day expends energy and dehydrates. Often, people drink alcohol or sodas with meals, which are also dehydrating. Drinking 2-3x more than your usual 8 glasses of water a day will keep you energized, hydrate your cells, keep your skin glowing, and help flush out toxins.
6. Drink less alcohol than everyone around you is drinking
This can be challenging, especially when staying at an all-inclusive or purchasing the ultimate drink package for your cruise. But in addition to worsening dehydration and jet lag, tossing back more than two drinks leads to more unhealthy eating. (A study from the American Journal of Clinical Nutrition found that men take in an extra 433 calories on average from alcohol and food when they consume more than two drinks!)
7. Try to get your eight hours of beauty rest
Easier said than done, I know! But getting decent rest helps steady your metabolism, reset your adrenal system, and boost your immunity. Being sufficiently rested will make every other choice you face on your vacation so much easier.
8. Try the “one and done” rule
Let yourself have treats and enjoy them—keep it to once a day. Get that gorgeous piece of chocolate cake. Have an extra helping of steak fries. Order the thing happily doused with butter, and love every bite. And then, be done with the less-than-healthy food for that day. There’s always more.
However you decide to plan your meals on your trip, I’d love to help you get there! If you’re ready to start planning, contact me today.
Comments