If you’ve ever been travelling before you know how difficult it can be to stay in shape. There’s so much good food and drink that you just want to indulge in it all.
Fitness is probably the last thing on your mind. Especially when you think of eating on the road, chances are, you probably think of fast food first. But just because you’re travelling doesn’t mean you have to eat foods that will leave you feeling depleted, bloated, and tired. Making better food choices will have a positive impact on your leisure time. Healthy food and plenty of water sustain your energy levels and fuel your muscles. There are always healthy and delicious options wherever you go, and there are a number of ways to make those choices more enticing.
On the plane
Most airline meals and snack boxes are sky-high in calories and full of processed junk with a long list of artificial ingredients. Bring your own snacks from home or shop the airport for healthier choices. Fruit and a handful of nuts are also a good choice. Pack your own snacks.
Instead of dehydrating alcohol and caffeine, try to stick to water when flying. I suggest 8 ounces of water before you board the plane and an additional 16 for every two hours you are in the air.
Eat whole foods
Whole foods lik e fruit and nuts are full of fibre. That keeps you feeling full longer, so you’ll eat less.It’d be a good idea to focus on foods that are higher in protein and lower in calories. This means opting for sandwiches with grilled meat as opposed to fried. Try to get chicken breasts instead of beef (as most beef tends to be really low quality and full of fat which equals
more calories).
Minimise the temptations
If you’re on the road and stop at a fast-food joint, your food choices will be limited to fast food. But if you stop at a grocery store that offers whole or healthy foods – fruits, bagged carrots, nuts, hummus – or a supermarket that features a salad bar, you quickly expand your choices (and reduce
junk-food temptations).
Remember, grab a snack that you can fill it yourself with the healthy, responsible snacks that you want to keep on hand for your trip.
Research restaurants around you
With this limited-time chance to eat out in a new location, it would be a shame to eat fast food or the first place you see when you’re hungry. Researching and scouting your dining spots won’t only improve your vacation experience, but will help keep you looking and feeling good, too. With a little bit of online research, you can find the healthiest options near the sites you plan on visiting – and even plan your menu choices if you’d like.
Eat frequently, and in smaller amounts
Eating small amounts of healthy foods throughout the day sends a signal to your brain that the food supply is plentiful, so it’s okay to burn through those calories quickly. Limiting your calorie load at a single sitting also gives you lots of energy. Eating too many calories in one meal – even if they’re healthy calories – sends your brain the message that leaner times must be around the corner, so those calories will get stored as fat. Eating too much at one sitting can also make you sluggish and sleepy.
Stick to your regular eating schedule
Planning ahead will keep you from ditching your diet later. “Don’t skip breakfast. Schedule a wake up call to make sure that you take time to eat so that you don’t overcompensate with big portions as the day goes on
Indulge moderately
Indulge a little, but don’t go overboard. The key is to do so in moderation. “There’s no harm in indulging each day – just keep portions in check. Travelling might be the time when you let loose and relax, but it doesn’t mean you have to completely forsake your eating regimen. Have a couple of drinks in the evening, not five. Have an ice cream every couple of days, not one after every meal.
Don’t skip breakfast
While you may not gain weight directly from skipping breakfast, you will feel sluggish and will likely overeat when you sit down for lunch. Studies have shown a direct correlation to skipping breakfast and late afternoon sugar cravings. If you cannot sit down for a hot breakfast at least have a banana with nut butter.
Pack your own snacks
Often when we’re travelling, we don’t have access to food at regular intervals. Or worse, we skip meals so we can have that big piece of chocolate cake later. The problem is, your body responds as if it’s facing a food shortage and your metabolism slows way down to prevent you from starving. To keep your mind and body humming, pack healthy snacks in your car or backpack. Examples are almonds, raw vegetables and hummus, yogurt and berries, fresh and dried fruit, and hard-boiled eggs.
Drinks lots of water
Yes, water is a food. The body needs water for virtually all of its functions. Dehydration symptoms include headaches, low-energy, and hunger, all of which can put a damper on your trip and tempt you to reach for unhealthy snacks. Avoid dehydration by always keeping a water bottle drink with you, especially when flying, sightseeing.
Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings. Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water.
Share your portion
On vacation, it’s likely you’ll eat most meals at a restaurant where the portions can be two to three times bigger than what you eat at home. You may want to share entrees, order half a sandwich, or split one with your travel partner and order meals off the appetiser menu. Desserts are often less tasty than you’d expect, so limiting these to a few bites.
Move – plenty of it
Workout and sightsee at the same time. “Running or walking is a great way to see a new place and get outdoors. While on the plane, lift your arms above your head and stretch. Calf raises are also easy to do in your seat. Another good thing to remember: stairs are your friend! Skip the elevator and use stairs for cardio when you’re heading to your hotel room.
Watch Your Sugar
When ordering drinks and food on vacation, a little sugar every now and then won’t kill you – particularly if you’re very active. But if you’re having 3 or more drinks per day, margaritas, mojitos and beer are probably not the best choices. I recommend finding a drink or two that you’re happy drinking that has relatively low sugar. Avoid foods with honey or sugar-based glazes (teriyaki, BBQ, honey-based salad dressings, etc.) and again, eat desserts in sample mode.
Aim for eating healthy-ish twice per day
Even on vacation, you’re probably only going to face one heavy, not so healthy meal per day. The rest of the time it’s a good idea to eat as healthy as possible. Local foods can be helpful for this but even simple salads, fruit plates, oatmeal, etc. can be useful when you just need a few calories to get by until the next meal.
Esther is a UK registered Naturopath and Nutritional Therapist. She also holds a doctorate in Natural Health. Esther is a member of British Association for Applied Nutrition and Nutritional Therapy (BANT) UK, Federal Nutrition Therapy Practitioner (FNTP), UK and Member of The Association of Nutritional Medicine Practitioners, Malaysia (ANMP). Presently, Esther is the President of Naturopathic Medical Association Malaysia which is recognised by the Ministry of Health in Malaysia. She has undergone intense training in the major disciplines of naturopathy, herbal medicine, nutrition and lifestyle.
