1. Home
2. Blogs

Travel Nutrition Tips: Eat Healthy While You Travel

• 
• 
• 
• 0
• 0

Traveling can be an excuse to forgo a healthy diet and lifestyle. After all, most people don’t want to think about eating healthy when they would rather savour different foods at a new destination, more so if they are there on holiday! But while an international travel insurance can come to the rescue, it is far better to make a few wise choices rather than spoiling a trip because you indulged too much. So here are some nutrition tips to help you eat healthily when travelling.

When travelling by air:

Whether you are going on a holiday or making a business-related trip, there is a good chance you will be required to travel by air. People often get too busy ensuring they have packed everything they need and reached the airport on time. Thus, food is forgotten until they’re at the security check-in or even on the plane. Hunger pangs may lead them to choose sugary or carb-laden fast foods. Here is what you can do:

1. Pack snacks:

Plan ahead and pack some snacks into your carry-on luggage so you can enjoy a good meal at the airport or on the plane. You can choose from a range of snacks such as granola bars, dried fruit, vegetable or chicken/tuna/egg sandwiches, yoghurt, and so on.

2. Look again:

You might not have had the time to pack snacks; in this case, look out for some sit-down restaurants at the airport. The fast-food joint might tempt you, but avoid those and choose a healthy, balanced meal that will keep you full for longer. In-flight meals are often full of salt, sugar, and preservatives, which may taste good but may make you use your travel medical insurance due to an upset stomach. So, try to choose healthy foods, like fresh fruit and roasted peanuts. Avoid sodas and have more water to keep hydrated.

While at the location:

Eating healthy gets easier when you have the option of home-cooked meals. If you are going on a holiday, look out for options that allow you to have fresh, home-cooked meals prepared by a cook or even yourself. This ensures that most of your meals will be freshly prepared, and you can access healthy menu options. This option also lowers the risk of using your travel health insurance to access Local medical care. However, such an option can be hard to come by when you are on a family vacation or work-related trip. So here is what you can do:

1. Have a schedule:

Trips of any kind can be hectic, and it may be harder to have a schedule, but planning a schedule of some kind can make a big difference in how you eat. So, if you know there will be a meal at a fancy restaurant or a business dinner, you can opt to eat smaller and lighter portions of food during the day. This prevents you from over-eating the whole day and taxing your digestive system. Try and have high-protein foods that will keep you full even when you eat a smaller meal. Since you would have eaten all day mindfully, you can enjoy a guilt-free meal once at the restaurant.

2. Be mindful at the restaurant:

Try and opt for healthy, nutritious, and tasty options when at the restaurant. Look for meals with veggies and lean protein. Be careful of sauces and dressings as these can be heavy and calorific. Talk with your tablemates and chew slowly. Enjoy each bite of the food. Listen to your stomach, and don’t overeat. Sometimes restaurant portions can be generous and much larger than home-cooked meals. You can share a dish with a tablemate or even pack the leftovers for later.

3. Start your day right:

Hotels often have buffet-style breakfast options for guests. Instead of reaching for sugary-laden cereals, muffins, and pancakes, power up with whole grains and protein-filled options like omelettes or hard-boiled eggs, Greek yoghurt, overnight oats, and whole wheat bread. Resist having sodas in the morning, as these are often overloaded with sugar, caffeine, and artificial flavours. If you need a pick-me-up, get a cup of coffee or tea.

General tips

It can seem hard to partake in healthy eating while travelling, but it can be easier than you think. Here are some general tips to keep in mind when travelling:

1. Eat in moderation:

The tendency to ‘pig out’ can be strong when travelling to a new city or country. If you know you are going to, or you have already had a heavy meal, look for lighter options for the rest of the day. You do not cause digestive upset by consistently overeating heavy foods.

2. Fresher the better:

Avoid packaged foods and instead look for fresh foods and produce local to the region. Pair desserts with healthy food choices as much as possible.

3. Get savvy about street food:

Some of the yummiest food options are found in street food. Look for healthful options filled with fresh veggies and fruits. Keep starchy and fried foods to a minimum as much as possible.

4. Probiotics:

It may be good to have some probiotics when travelling. New foods from a new region can play havoc with your digestive system, and probiotics can act as a form of ‘travel insurance that protects your system. Natural probiotics include curd, yoghurt (opt for the non-sweetened variety), kimchi, sauerkraut, kefir, and pickles. You can even look for over-the-counter probiotics to carry with you while travelling.

5. Stay hydrated:

One of the most important tips is to stay hydrated when travelling. Not only can water get rid of any stomach bugs faster, but it can also help prevent sluggishness, overeating, and heatstroke.

6. Go for cardio:

When travelling, try to get in as much cardio as possible. This could be as simple as opting to walk as much as possible or taking the stairs instead of an escalator. This way, you will burn off extra calories, and your bones and muscles will thank you in the long run.

7. Choose the best travel insurance:

All travel insurance is not equal. Choosing the best travel insurance policy that provides the most comprehensive coverage, including travel health insurance, is important. Your travel medical insurance policy should cover medical expenses for injuries and illnesses and emergency evacuation if required. While you can do everything right, accidents and untoward incidents, or sudden illnesses, can occur. Stay on the safe side by choosing a travel insurance policy that covers not only baggage loss, trip delay, and trip cancellation but also health-related coverage. Compare different insurance plans, look up online reviews, and check the company’s claim settlement ratio before settling on any particular policy.

Conclusion

Travel should be fun and exciting; make the most of your trip by making smart choices in your food and travel insurance. This way, some discretion and discipline can go a long way in protecting you when you are travelling.

Disclaimer: The above information is for illustrative purpose only. For more details, please refer to policy wordings and prospectus before concluding the sales.

RELATED ARTICLES

Food Tourism - Taste the Weird and Wonderful from Around the World

Here are Some Important Travel Tips for Vegan & Vegetarian Travellers

How to Prevent Motion Sickness while Travelling

Your Ultimate Guide To Wellness Tourism

10 Countries Where Indian Rupee Has A Higher Value

---

• 
• 
• 
•