Maintaining healthy nutrition whilst travelling is important for staying on track with nutritional goals, sustaining energy levels and focus throughout the day and providing better mental and physical health. However, when you are on the go all day, it can be difficult to keep on top of your nutrition, so forward planning is key. The following tips will help you to pre-plan when travelling and ensure that you can keep a nutritious diet and stay healthy.
Hydration
It is extremely important to stay hydrated when travelling, especially if you are in a hot country, as you will likely be on the go for most of the day. Dehydration can lead to fatigue, headaches, dizziness and digestive problems, so it must be avoided at all costs.
To avoid dehydration, make sure to carry around a refillable water bottle and regularly drink water throughout the day. If you are travelling in large cities there are usually regular water fountains and water refilling stations, to refill your water bottle. In addition, ensure that you avoid sugary drinks and alcohol as much as possible, as they can worsen symptoms of dehydration.
Smart Snacking
Taking your own snacks when travelling can be a great way to prioritise healthy nutrition, and save some extra money at the same time. Pack snacks with you that travel well, like nuts, dried fruit, protein bars, trail mix and so on. Dividing these snacks into small sized portions will allow you to quickly throw them in your bag when on the go.
It can be particularly helpful to take foods that are high in protein and fibre as your body digests these foods at a slower rate than grains alone. This will make you feel fuller for longer throughout the day and help with blood sugar management.
Avoid convenient food
When travelling it can be easy to fall into the trap of eating lots of fast food, due to convenience and affordability. However, greasy and fatty foods can be particularly harsh on your gut, especially if you don’t consume fast food regularly.
To avoid this prior to travelling it is a good idea to research local restaurants and food venues. This can help you to plan your food when travelling and make healthier choices, instead of resorting to the most convenient option. In addition, by researching food choices before travelling it will allow you to consume foods within your current diet, to avoid digestive issues.
Avoid skipping meals
It may seem like a good idea to skip meals when you’re travelling as it’s more convenient and can save you money. However, skipping a meal may actually backfire as you will find yourself over-eating at your next meal, or consuming unhealthy snacks to fill yourself up. Skipping meals can also leave you feeling lethargic and dizzy throughout the day, as well as having negative effects on your digestion, so it is important to consume regular well-balanced meals.
Supplementation
As with any change to your daily routine, when travelling it’s important to take extra steps to ensure that you remain healthy. Food supplements can be vital to providing your body with the correct nutrients to combat common travel health issues, from fatigue to illness, or even jetlag.
Catching a cold is common when travelling due to being in close quarters with other individuals, recycled air on public transport and exposure to new environments. Taking supplements like vitamin C, vitamin D, zinc, copper and vitamin B12, can be extremely beneficial for supporting your body and preventing the contraction of illness when travelling.
Furthermore, when travelling abroad your body will have to adjust to new time zones which can result in jet lag after your trip. This can be extremely disruptive and often last multiple days. To minimise the effects of jetlag on your body, vitamin B6 and B12 supplements can be extremely beneficial in regulating your body’s cardiac rhythm and help you sleep at night.
In conclusion, maintaining healthy nutrition whilst travelling is very achievable, but it does require sufficient planning and preparation. By prioritising hydration, preparing healthy snacks, avoiding convenient food and supplementing where possible, you can stay energised and healthy for long periods on the go.
