The Art of Eating Healthy on the Go
Traveling often disrupts our usual eating patterns, but maintaining a nutritious diet on the go is essential for staying energized and feeling your best. Whether you're on a road trip or flying across the country, thoughtful planning and mindful choices can help you eat well and enjoy your journey.
Planning Ahead: The Key to Nutritional Success
Preparation is crucial for nutritious eating while traveling. Stock your carry-on or car cooler with healthy snacks like nuts, seeds, dried fruits, trail mix, jerky sticks, and cheese. These options are portable and provide a balance of protein, healthy fats, and carbohydrates to keep you fueled.
Tip: Combine at least two food groups in your snacks, such as pairing a protein (like cheese) with a carbohydrate (like dried fruit) to maintain stable blood sugar levels and sustained energy.
Navigating Restaurants and Local Cuisines
Exploring local cuisine is one of the joys of traveling, but it can be challenging to make healthy choices. When dining out, look for menu items that include lean proteins, fresh fruits and vegetables, and whole grains.
Tip: Don’t shy away from enjoying new dishes, but aim for a balanced plate. For example, choose grilled or baked options over fried foods and dishes with plenty of vegetables. Remember, it's okay to indulge and enjoy the food you are choosing—balance and mindfulness are key.
Hydration: Essential for Travel Wellness
Staying hydrated is fundamental to maintaining energy levels and overall health while traveling. Dehydration can be exacerbated by air travel and increased physical activity. Carry a reusable water bottle and refill it regularly. Consider adding minerals to your water to ensure you're hydrating adequately. One of my favorite mineral drinks can be found here. (save with code demi10)
Tip: In addition to water, consider hydrating with herbal teas, sparkling water, or coconut water. These alternatives can also help you stay refreshed and hydrated.
Supporting Digestion While Traveling
Good digestion is fundamental to feeling your best while on the go. Incorporating digestion-supportive practices can help you make the most of your meals and avoid discomfort.
Tips:
Digestive Bitters: Consider carrying digestive bitters to stimulate digestive juices before meals. A few drops can aid digestion and nutrient absorption.
Meal Hygiene: Eat slowly, chew your food thoroughly, and be mindful while eating. This helps your body digest food more effectively and can prevent issues like bloating.
Hydration and Minerals: Staying well-hydrated supports digestion. Drinking water with added minerals can be particularly helpful.
Incorporate fiber: Incorporate fiber options through various sources of produce and high-fiber grains to encourage regularity.
Eating Healthy on the Road
Planning your meals and snacks for road trips can help you avoid relying on convenience stores and fast food. Stop at grocery stores along your route to pick up balanced snacks and meals. Fresh fruits, vegetables, whole grain bread, lean proteins, and healthy snacks are great options.
High Protein Balanced Snack Ideas:
Tuna Pouches with Whole Grain Crackers: Tuna is a great source of lean protein, and whole grain crackers add fiber and complex carbohydrates.
Nut Butter Packets with Rice Cakes: Nut butters like almond or peanut provide healthy fats and protein, paired with fiber-rich rice cakes.
Beef Jerky and Dried Apricots: Jerky offers a high-protein option that's easy to pack, while dried apricots provide fiber and a touch of natural sweetness.
Chickpea Snacks and Apple Slices: Roasted chickpeas are rich in plant-based protein and fiber, paired with apple slices for a refreshing carbohydrate source.
Trail Mix with Dark Chocolate Chips, Nuts, and Dried Fruit: A mix of fun and nutritious elements, offering protein, healthy fats, and fiber.
Greek Yogurt with Berries and Granola: Greek yogurt is a great source of protein, while berries and granola offer fiber and antioxidants.
While maintaining healthy eating habits is important, enjoying your vacation without the stress of trying to eat perfectly is important. Traveling is a time to break free from routines, explore new things, and savor new experiences. This flexibility is actually beneficial for our well-being.
Embrace the opportunity to relax, socialize, and focus on other areas of health beyond nutrition. Exploring new places, engaging with different areas, and connecting with others are all important aspects of a fulfilling travel experience. Enjoying meals without the pressure of perfection can enhance your relationship with food, making it a source of joy rather than stress.
