Wednesday, November 28, 2018

How to Eat Healthy while Traveling

The holidays are here already! A lot of people are planning to explore new places, go sightseeing, travel and soak up the vibes of Christmas and New Year festivities.

The relaxed vibes of Christmas makes it so easy to indulge in one too many snacks and Christmas treats.

And it's even worse for those traveling!

Which is why we came up with these awesome proactive tips on how to eat healthy while traveling this Christmas.

1. Eat a Hearty Breakfast
t's no news that breakfast is the most important meal for the day. For holiday  travelers, breakfast becomes even more important because of the unpredictability of holiday flights.
This means breakfast may be the only meal holiday travelers have control over. These breakfast tips are just what you need this season:
  • Load your Breakfast with Fiber - fiber has complex carbohydrates that are hard to digest. This characteristic makes  fiber rich foods the number one option for controlling hunger, and of course curbing the tendency to binge on sugary foods.
Fiber options for breakfast include: oats, maize and other grain cereal, and of course green vegetables.
  • Don't forget to Add Protein - protein rich breakfasts are just as filling as fiber rich foods. They stave off hunger and of course provide the necessary amino acids to replenish worn out cells. Mix fiber foods with wholesome protein options like meat, fish, eggs and dairy. Vegans can opt for wholesome vegan options like soy, nuts and vegetables.
2. Travel with Home Made Snacks - Home made snacks are less in salt, sugar and fat than their fast food counterparts. With the rise in sales of happy hour fast foods this festive season, home made snacks make it less likely for you to fall for the processed snacks sold in most fast foods and restaurants.

Some snack options include; granola bars, dried fruits, fruit jerky, meat jerky, roasted nuts and seeds, chips, yogurt, fresh fruit, fruit juices, cheese and salad.

3. Eat Frequent Small Portions - it's no news that a cardinal law of healthy eating is to spread out meals into 5-6 portions a day. Eating frequent small portions controls hunger, stabilizes blood glucose levels, and reduces the urge to binge on sugary and over processed foods.

To space out your meals do these:
  • The first portion is breakfast which is typically the largest portion for the day. The ideal breakfast is packed with fiber and protein for satiety, digestibility and nutrition.
  • The second portion is a light snack which ideally includes; yoghurt, nuts, fruits or vegetable salads.
  • The third portion is a carbohydrate lunch to fuel you through a busy day.
  • The fourth portion is a light snack of dairy/vegan substitutes, vegetables and fruit snacks.
  • The fifth portion is dinner with a large protein: carbohydrate ratio.
4. Plan your Meals

Planning meals ahead of time saves you money and reduces the possibility of binging on unwholesome roadside foods when you travel.

A food journal may just be what you need to cut down on those excess calories, save money and prevent food poisoning.

5. Stay Hydrated

Water is life. Everyone knows that. But how many adults drink the recommended 2-2.5 liters a day?

Water maintains the internal environment of the various body systems.

This festive season, it's pretty easy to splurge on the numerous drinks available; whisky, soda, beer, eggnog, ice cream, yogurt and forget the most important liquid.

Here are some tips to help you stay hydrated this season:
  • Drink a glass of water first thing in the morning.
  • Drink a glass of water with every meal.
  • Drink generous amount of water if  you spend most times outdoors.
6.  Be Mindful of Food Allergens - as you travel far from home, be cautious of food allergens. Food allergens differ from person to person; lactose, peanuts, gluten, chocolate, eggs, the list is endless.
Simple tips like; crosschecking food items for food allergens, buying mostly organically grown foods and eating in good restaurants go a long way in preventing food allergens.

7.  Think Quality not Quantity - if you have to eat out, eat in quality restaurants known in that area for the type of food sold. If you are traveling on a budget it's quite typical to eat at restaurants that sell large meals for cheaper prices, for example most fast foods.

Don't fall for this trap. Fast food meals are loaded in sugar, salt and oil and have little nutritional value. These foods are quick to prepare, require less food ingredients with nutritional value, loaded with artificial flavors and sugar to make them tasty and therefore cost less than food with nutritional value.

8.  Eat Food while it's Hot - eat food while it's piping hot.  Hot foods contain less toxins and bacteria than cold ones. Be sure to preheat canned foods before eating.
Also remember to thoroughly heat leftovers before eating. When eating at restaurants request to have your meals heated and served piping hot.

9.  Think Fresh

A quick way to make healthy food choices is to eat foods while fresh. Fresh foods are rich in water and necessary nutrients required for your body.

Also, fresh foods aren't contaminated by bacteria, toxins and spores found in stale, spoiled and preserved foods. A quick way to eat fresh foods is to do your grocery yourself and prepare your meals yourself. 

10.  Don't be Afraid to Reject Foods you aren't Familiar with - as you  travel to new places, locals may try to persuade you to try new recipes and delicacies. Don't be afraid to turn down foods you are skeptical of their preparation, ingredients and source.

Local cuisine are always exciting to try. However be mindful of potential food toxins, allergies and other contaminants that cause food poisoning.

A  good option is to try local foods prepared at quality restaurants rather then eating them from road side vendors.

11. Hand Washing

Most people hardly think of hand washing as a practice of healthy eating. A hand washing lifestyle reduces the transmission of feco-oral toxins and bacteria that cause food poisoning.

Wash your hands before every meal. Wash hands immediately after handling animals, after using the toilet and after handling objects and artifacts displayed by locals.

So there you have it, practical tips on how to eat healthy while travelling. Which of these tips do you plan to implement this festive season? We will love to hear your answers in the comment section below. You can get more touring tips from Dylan's Tours. Happy touring!

This is a guest blog entry.

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