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Our Top 10 Tips For Healthy Eating While Travelling

Our routine tends to go out the window when we travel, and being away from your own kitchen means you can't cook when you want to. However, this is also one of the most exciting aspects of travelling - exploring new flavours, trying new foods and sampling the specialities of wherever you happen to be. And of course, not having to clean the kitchen up at the end of the meal! Sometimes though, when you are reliant on eating out all the time, it does become challenging to eat healthily.

Read our top tips below to help you find a balance when you travel, so that you can enjoy the best of where you are, while still eating healthy food, whether it's travel for work, an overseas holiday or a road trip. After all, travelling is much more enjoyable when you're feeling good!

Here's our top 10 tips on how to eat healthy while travelling:

  1. Try to maintain your normal eating schedule while travelling. Resist the urge to eat every time food is available or given to you. Be conscious of eating out of boredom, and try to find something other than food to keep you busy, whether it's a good book, an on-flight movie, a bit of meditation or striking up a conversation with someone nearby.
  2. Plan ahead each day. If you know you have a big dinner planned, then eat lighter meals for breakfast and lunch that day. Most importantly, take it one day at a time. If you overindulge one day, it doesn't need to mean the whole week is a write-off. Get back on track at the next meal.
  3. Pack healthy snacks to take with you . I always make sure that I have some nuts and dried fruit in my handbag, normally some walnuts and dates at least. This means that I've always got something healthy to reach for when I get really hungry, or to substitute for dessert on the plane. Even when travelling overseas you can pack trail mix and nut or protein bars with you.
  4. Stay hydrated. Make sure you drink a minimum of 8 glasses of clean, filtered or bottled water per day. Avoid or minimise alcohol while flying, as this will dehydrate you and leave you feeling less than your best. When you do drink, make sure you alternate your alcoholic drinks with a glass of water.
  5. Check out local restaurants on the internet before you go out. This way you can look at the menu's before deciding which one to go to. There are a few good food apps around these days like Urbanspoon, Eat Out, Restaurant Finder, Trip Advisor, etc, which can help you narrow down by category and read reviews. Find which one is relevant for wherever you are.
  6. Choose healthier meal options or customise your own meal. Restaurant food can tend to be quite rich, and contain much more salt, sugar, oil and butter than we would generally cook with at home. Most of the time though, there will be healthier options available on the menu. Choose meat and fish meals that are steamed, grilled, poached or roasted. Choose vegetables that have been steamed rather than sautéed or fried. Check whether the restaurant uses butter or margarine and avoid the latter. Avoid mayonnaise salad dressings and opt for olive oil and balsamic vinegar instead. Also, although tempting, you don't need to have 3 courses every time you go out to eat!
  7. Pick up some healthy snacks. Once you arrive at your destination find a grocery or health food store and stock up on fresh fruit and nuts, so you've got healthy options on hand when you get peckish. If you can't get to the shops, then you can sometimes pick up a piece of fruit to take with you from the breakfast buffet in the mornings.
  8. Minimise coffee. Although your body clock might be out, and your hours may be irregular, try to minimise coffee, sticking to no more than one cup of caffeinated coffee per day. Caffeine increases cortisol, a stress hormone that can increase appetite and sugar cravings.
  9. Pack a phrasebook or dictionary. If you have allergies or food intolerances, or are on a special diet, make sure you have looked up the phrases and key words to help you translate foreign language menus and ask the right questions when you're there.
  10. Pack supplements:
  • As it may be hard to get a balanced diet when travelling it's a good idea to take a multivitamin supplement daily.
  • For general gut health and to prevent any travellers' diarrhoea, take a probiotic supplement 1 week before leaving and for the period that you are travelling, particularly to developing countries.
  • I also like to carry a good vitamin C and some Echinacea drops with me which I dose up on if I feel any hint of a cold coming on.
I hope this gives you some inspiration when planning for your next trip. Wishing you amazing food experiences and healthy travels!

Yours in good health, naturally! Victoria x



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