It’s no surprise that the life of a traveler can often be quite unhealthy: long hours of sitting on planes and buses, trying to squeeze in a quick meal between sightseeing stops… Who has the energy to focus on healthy eating while on the road? That’s why we’re here. Read on for some of our best tips on how to eat well while traveling, and turn your next journey into an energizing and healthy experience!
1. Maintaining a Healthy Diet While Traveling
Traveling can make it difficult to stick to a healthy eating plan. Between long car rides, flights, and all the restaurant meals, it’s no wonder people struggle with healthy eating while they’re away from home. But here are a few tips to help you maintain a healthy diet while you’re traveling.
Plan Ahead:
- Make sure to look up healthy restaurants at the destination before traveling.
- Pack snacks like trail mix, whole grain crackers, and energy bars. These make great nutritious snacks along the way.
- Look for grocery stores near your destination while planning your trip. When you arrive, buy some healthy things like fruits, veggies, and snakcs to munch on throughout your stay.
Stay Hydrated:
Make sure to stay hydrated during your travels, especially in the hot summer months. Not only will it help you avoid dehydration, but consuming water throughout the day will help you reach your daily h2o goal. Have a reusable water bottle on hand that you can fill up when you go through security at the airport.
Balance Out Your Meals:
When you eat out, try to balance out your meals throughout the day. If you have an indulgent lunch, try to eat lighter for dinner. Look for lean proteins, packed with veggies, and complex carbs. These all have essential nutrients and vitamins. Eating a healthy diet helps you maintain energy levels and better manage stress during your travels.
Be Mindful When Eating Out:
- Beware of “secret ingredients” like added sugar, butter, or extra oils.
- Look for meals made from fresh, whole-food ingredients.
- Order a variety of items: an appetizer, entrée, and side. This will help you feel fuller.
By making careful choices and following these tips, it’s possible to keep up a healthy diet and lifestyle while traveling. You’ll avoid bloating and tiredness, and maintain your energy levels and well-being.
2. Delicious and Nutritious Road Trip Meal Ideas
Tuna Sandwiches
Tuna sandwiches are a delicious and nutritious meal on the go! All you need are basic ingredients like canned tuna, or if you prefer sushi-grade, lettuce, tomatoes, and bread. Toast a couple slices of bread and layer on the other ingredients for a protein-filled meal that requires no cooking. Bring along a jar of your favorite sandwich spread or mayo to complete your meal.
Veggie Wraps
Veggie wraps are great for a road trip meal because you can customize them based on what you like, and they don’t require any advanced preparation. Simply grab a wrap of your choice, such as wrap, tortilla, or lavash, and load it up with your favorite fresh veggies. Add in some cheese and a protein of your choice such as grilled chicken, or hung curd for vegetarian option. You can also add some condiments like hummus, ranch, or pesto to give it extra flavor. Wrap it up and enjoy your healthy meal on the go.
Fruit and Nut Bar
Fruit and nut bars are delicious, filling, and nutritious options for a road trip snack. There are many brands available in stores, or you can make your own with fresh or dried fruits such as dates, apricots, and figs. Add in a few nuts like almonds, walnuts, or cashews, and bind it together with honey or maple syrup. This is an easy snack to pack and it’ll keep you fueled up for your road trip!
Snack Boxes
Snack boxes are a great way to get a variety of snacks for your road trip. Put together a variety of crunchy and sweet snacks such as pretzels, dried fruits, nuts, granola bars, and trail mix. Feel free to add other favorites such as dark chocolate, crackers, and popcorn. This is a great meal option because it can be customized to each person’s tastes, and it’s an easy way to get the nutrition you need for a long drive.
3. Strategies for Eating Well on the Go
When you’re constantly on the go, it can be hard to sustain a healthy diet. With the right strategies, however, it’s simple to make sure your body stays nourished and energised without sacrificing convenience.
Pack Homemade Meals and Snacks. Having homemade meals and snacks on hand prevents you from getting tempted by unhealthy snacks. Make a few ready-to-go meals in large batches on the weekends so you always have something healthy in the refrigerator. Put snacks like nuts, fruit and vegetables in individual grab-and-go bags so you can just grab an item when you leave the house.
Plan Ahead. Desperate times call for unhealthy options, so planning ahead is key. Think of two or three meals and snacks that you can easily make from whatever ingredients you have around. Because it’s always more tempting to eat out when you’re hungry, having a plan can help you stick to healthy foods.
Choose Smart Eating Choices. If you do find yourself eating out, don’t feel defeated. You can make smart choices about what you eat by:
- Choosing a salad with lean protein such as chicken or fish.
- Wrapping your own wrap with lettuce, grilled vegetables, hummus and a lean meat.
- Protein bowl of grains, roasted vegetables and a side of protein.
- Soups rich in vegetables.
- Sushi rolls with fresh fish and vegetables.
Stay Hydrated. Eating right is just half the battle. Staying hydrated is important too, and especially when you’re on the go. Stash a reusable water bottle in your bag and make sure to fill up often to maintain healthy hydration. You should aim for at least 8 glasses of water throughout the day.
4. Staying Hydrated for Healthier Travel
Traveling can take its toll on your body, both physically and mentally. Staying hydrated is an important part of having a successful and healthy trip. Here are some ways that you can make sure that you are getting the right amount of fluids to keep you going during a long journey.
- Bring a Water Bottle – Make sure that you always have a refillable water bottle with you. This will ensure that you are able to stay hydrated whenever and wherever you go. Make sure to fill it up at the start of the day so that it is ready to go for whenever you need it.
- Drink Often – Make sure to drink water regularly throughout the day. Have a specific goal and schedule that you stick to, such as drinking a bottle of water every two hours. This will ensure that you never become dehydrated while you are out.
- Hydrating Drinks – There are other hydration drinks besides water that can be beneficial. Sports drinks, electrolyte beverages, and even teas can all be beneficial when it comes to staying hydrated. Try to choose a mix of drinks and rotate through them to make sure that you are getting plenty of hydration.
- Stay Away from Dehydrating Drinks – Just as important as drinking the right liquids, you should avoid drinks that are known to be dehydrating. Sodas, alcohol, and coffee can all be dehydrating, so limit your consumption of these beverages and make sure to replace them with water or other hydrating drinks.
Staying hydrated is an important part of a successful and healthy trip. Make sure that you are drinking plenty of fluids throughout the day to ensure that you stay energized and that you stay healthy. Choose the right drinks, stay away from the ones that are dehydrating, and make sure to bring a refillable bottle so that you always have something to drink from.
Eating well on the road doesn’t have to be a challenge. With some planning, a few healthy snacks and some mindful eating, you can make the most of your travels and keep your body happy and energized no matter where you go. Bon voyage!
