10 Best Tips For Staying Healthy While Traveling
Updated: Jan 2019
We all agree that traveling can be amazing and we should do it as much as we can. However, this can be ruined by a simple case of sickness while on a trip. Staying healthy while traveling is very important. It is not a new thing for one to fall ill while visiting a new destination, sometimes our body just refuses to adapt to change.
- Get Vaccinated
- Restock your first aid kit
- Carry enough water
- Carry your medication
- Get enough sleep
- Eat the right way
- Avoid alcohol
- Avoid heavy lifting
- Stay active
- What To Pack In A Carry On Bag
- 13 Air Travel Tips For First Time Flyers
- Flight Preparation Checklist – What You Need To Know
- Tips For Surviving Long Flights
10 Best tips for staying healthy while traveling
1. Get Vaccinated
2. Restock your first aid kit
3. Carry enough water
Simple, stay hydrated during your travels. It is said that a human being can go for over 21 days without food but only 3 days alive without water.
Dehydration is very common for travelers and you should always carry enough clean water. Taking water will prevent cases of headaches and stomach upset.
4. Carry your medication
5. Get Enough Sleep
6. Eat healthy – But don’t just eat everything.
7. Exercise while on your travels
8. Avoid Drinking Alcohol
9. Avoid lifting heavy luggage
10. Stay Active
How To Eat Healthy While Traveling
When we think about eating on the road, there is a high chance that fast food is what crosses our minds. I know for me, sometimes it’s just easier to grab a quick meal at the drive-thru. However, this is not something you should focus on when traveling.
You don’t have to consume foods that will make you feel tired, bloated and depleted when traveling. Making better choices about food will positively affect your leisure time and make you feel better and enjoy your trip even better.
Athletes know how to eat healthy while traveling. They realize that drinking plenty of water and eating healthy food can sustain energy levels, help with quick recovery and fuels the muscles.
The food that you eat on the road functions as a traveling repair kit for the body. Knowledge of how to eat healthy foods during travel is essential to your wellbeing.
Insightful tips on eating healthy while traveling:
Whether you’re taking a vacation or traveling for work, if you have a healthy eating routine it can be impacted by traveling. Maybe you’re staying in a hotel or for some reason don’t have a kitchen, your only option to have breakfast might be your hotel’s buffet or a nearby cafe or restaurant.
Also, keep in mind that you may be more tired in the mornings as it can be easy to sleep less while you travel or vacation. Jet lag, hotel noises, and appointments at all hours of the day if it is for business can make it difficult to start your day off right with a good healthy meal.
Sometimes carrying your own food to eat for breakfast is an effective way to keep some control over your travel diet. For example, you can carry a box of whole-grain cereal or some protein bars with you to eat at any time of the day but especially breakfast if you are finding it difficult to start the day off right.
Or you can portion out some whole-grain cereal in zip-lock baggies, supplement this with one container of healthy Greek yogurt to add some protein.
At breakfast, consuming whole grains, protein, fruits, and vegetables will really make a big difference in your energy levels, fuel your body right so you can get over your jet lag quickly. Whole grains have lots of fiber, which will help to keep you full so you can focus on enjoying yourself and your surroundings, and it’s great for digestion and helps keep you regular.
Fruits and vegetables deliver essential vitamins and minerals and additional fiber. They are also low in calories if that is important to you.
Everyone loves a free breakfast. If the hotel you are staying at comes with a breakfast buffet included, there are usually ways to find some healthier options there as well. First, look through all the food options before you start filling up your plate. As we stated above, try to find the protein, whole grains, and fruit and vegetables.
Some kind of eggs is usually available, with whole-wheat toast and a banana or apple. Also look for plain yogurt, oatmeal, and potentially some berries. Skip the breads like the pastries or muffins if you can, they aren’t typically homemade and can add on a lot of calories and added sugar to your breakfast.
Coffee shop or cafe
Flavored coffees like mocha, caramel or pumpkin-spiced drinks can have around 30 grams of added sugar that you don’t need. Skip the flavors and order a plain coffee. For food, most coffee shops will have some kind of oatmeal that is plain or unsweetened and have some nuts or fruit to go with it.
I have seen Starbucks offers an oatmeal that is made with whole-grains, which can really fill you up with the fiber the whole grain delivers. If you’re ordering a breakfast sandwich, try it on an English muffin instead of a bagel. This will accomplish the same thing for around 170 calories less.
On the road
If you’re awake early and need to hit the road in the morning and you need to grab breakfast on the go, either at the airport or in the car, pack healthy portable snacky breakfast foods. Grab some nuts or fresh or dried fruit. Take some granola bars or a biscuit. And don’t forget some drinks like water. You can even buy in bulk stuff like cereals and mixed nuts and pack them in ziplock baggies or small containers. These all make great mid-flight or road trip snacks early in the morning.
Speaking of Snacks
It is good practice to prepare for some hunger pains in-between meals by carrying healthy snacks of your own. Good options, in this case, would be small boxes of whole-grain crackers of packs of nuts with just a few hundred calories in them.
Furthermore, remember to pre-portion snacks into bags. This allows you to leave some snacks at your place of accommodation while carrying the ones you require with you. This approach will prevent you from overeating and saves on bag space.
This is an important tip on how to eat healthy foods during travel.
Carry an empty water bottle inside your travel bag so that you can fill it after going through the security checks at the airport. Tea is good for hydration but since most airlines just serve black tea, pack tea bags of your own to use onboard.
Remember that fruits such as strawberries, oranges, and pears are very good for hydrating. Drinking plenty of water helps with the following:
• Helps with junk-food cravings
• Symptoms associated with overexposure to the sun or heat
• Helps in avoiding Jet lag
• Rids the body of toxins
It is not a secret that most of the unhealthy cravings people experience while traveling can be solved with refreshing drinks of pure water. Therefore, hydrate as part of your healthy food and drink while traveling routine.
Eating fruits and vegetables is very important. Fruits and vegetables offer us many health benefits and you should always make an effort to satisfy your daily requirement of vegetables.
This also helps in the sense that it leaves much less room for you to stuff bad food in your stomach. A good example of doing this is eating a salad prior to eating bad food while traveling. It will provide you with healthy fiber before fats and carbohydrates can be consumed.
More health benefits of fruits and vegetables include:
Fiber: Fiber will always help us go to the bathroom, but it also fills us up which is a huge bonus when it comes to portion control and maintaining a healthy weight. The more fiber we eat, the fuller we get, and the less we eat.
Antioxidants, Vitamins, & Nutrients: Many of these antioxidants, vitamins & nutrients help us maintain a strong immune system, and provide us with the nutrition we need to survive in a fit and functional manner.
Travelling entails experiencing the local flavor. The most important thing to note is that the local flavor has some amazing healthy options.
Look closely and you are bound to find a lot of lean protein, little-processed foods and plenty of vegetables that are rich in fiber. Do not limit yourself to dishes of your host country that are uber-famous, all regions of the world have healthy food especially Vietnamese food.
Here are some great reasons why eating like the locals are very beneficial:
Local Food is Part of the Culture
Experiencing the local culture is a huge part of traveling and trying traditional foods is a cultural experience you don’t want to miss. People are very passionate about their culture and you should embrace that.
Traditional foods are part of a country’s heritage and are strongly rooted in the memories of the local people. It’s the same all over the world and eating traditional foods is a great way to taste a part of that culture.
Local Food is Fresh & Tastes Amazing
When your food hasn’t had to travel halfway around the world, it’s fresher. Fruit and vegetables that have been for days in the back of a truck in transit aren’t going to taste like the ones dug up locally.
When you travel, you won’t always know which foods are locally grown, but buying from local businesses and markets instead of the chain supermarkets is a good place to start.
Local Food is Better for the Environment
Flying food around the world uses a lot of energy. The average distance our food travels is around 1500 miles give or take a few, and when you start adding that up it’s a lot of energy.
Locally grown food doesn’t have near as far to travel and most local farmers use sustainable farming methods. Buying locally also means you are supporting the farmland and green spaces in that area.
Local Food is Cheaper and Supports the Community
There’s no question that eating local foods is the cheapest option. It’s quick and convenient and it’s the food that everyone in that region has been eating for a long time. Usually, the best local foods can be purchased from a street vendor.
Street food is always the cheapest option, no matter where you are in the world!
Supporting the local community is a really important aspect of travel. You can go anywhere in the world and walk into a fast-food chain, but instead of benefiting the local community, the money you spend at those chains are leaving the local economy.
In places where tourism is high and the demand for fast food is high, local food will become less and less popular.
If you decide to drink coffee in a local café, snack on street food or have lunch in a local eatery is a simple way to be a socially responsible tourist. Eating in local places supports local businesses and the local economy, and it also builds connections between the local people and travelers. Which is very important.
If you’re only staying in one place for a couple of days, you may think that it’s too short a time to build any relationships, but where you eat will constitute part of the local community’s perception of tourists.
Avoid feel-bad foods
Feel bad foods are those foods that we crave but leave us feeling depleted and sick after we consume them. It is wise to completely avoid foods that deflate your mood and drain your energy while on the road. The foods to avoid include the following:
• Simple carbohydrates also are known as high glycemic foods like sodas, fruit juices, sugary snacks or refined grain products.
• Deep-fried foods
• Sweeteners and nonfat desserts that are rich in chemicals, which the body cannot metabolize easily.
• Partially hydrogenated foods like packaged baked goods, nondairy creamer, etc.
• Excess alcohol. As earlier mentioned, excess alcohol is bad for you.
Chicken, seafood and fish dishes are a bit healthier compared to pork and beef. This is why most of your diet should be centered around these while traveling.
Fortunately, all countries and cultures have interesting methods of preparing these lean proteins so that you will not sacrifice flavor for health. Consuming the right portions of complete protein foods will allow for necessary essential amino acids for your activity level and weight.
This helps in stabilizing blood sugar, enhances concentration and keeps you strong. High-quality lean protein provides the body with the energy required for traveling thus preventing fatigue.
Eat rice instead of pasta
You should avoid eating too much pasta while traveling. Instead, people should eat wild rice, long-grain rice, basmati rice or brown rice. This is because most of the pasta that is bought from stores are processed and contain trace amounts of sugars.
Pasta is a popular meal for most travelers but you should avoid it if possible.
Learn about the quick-service restaurants that are available when traveling, particularly those that offer clients healthy food options.
Sometimes, this might mean having to go out of your way but your body will thank you for it. The best way to go about this is by speaking the locals as they are better placed to know such establishments.
The tips listed above are not exhaustive as there are many more ways to eat healthy while traveling. The tips above are mostly based on the psychology of eating, thus have a scientific basis.
Traveling should not leave a dent in your diet, adopt any of the tips above for your on-the-go nutrition.
Hopefully, you enjoyed our 10 Best tips for staying healthy while traveling guide.
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