Nutrition on the go…

3 minutes

A frequent traveler always has an excuse when it comes to follow a diet or eating healthy… what is the use of starting when I will not be able to maintain it? A person living out of the suitcases finds it really difficult to follow a certain diet schedule which can be because of many reasons, not enough time to take proper diet or non-availability of foods. Still by few judicious selections even a tour cannot stop you from eating healthy.

Typical trips include fast food, lots of fried stuff and loads of soft drinks. These foods are almost full of bad fats, calories and do not contain much valuable nutrition. Also, eating junk food for a couple of days can leave you feeling fatigued and might even lead to an upset stomach. With a little bit of effort and willpower, you can navigate your way away from the junk food and maintain your healthy diet.

While Travelling

If you are travelling by plane the first thing you need to do is to avoid the unhealthy foods served during flying. Carry your own food. Airport security rules prohibit passengers from taking liquids in the hand baggage. But you may carry fruits like banana, apple, pear, guava, salads or roasted mixed seeds and nuts, whole grain crackers or sandwiches or high protein bars. A good protein bar is the one which is made from whole and minimally processed ingredients and is high in proteins and low in fat and sugar. If you are unable get food from home you may buy these at the airport (need to pick them judiciously), after you pass through security check. Avoid soft drinks as they can dehydrate you besides adding on to extra calories. Water is always the best bet for staying hydrated and sticking to your diet. It is important to stay hydrated while travelling, especially on long flights. Dehydration can lead to headaches, muscle cramps and fatigue.

In case you are travelling by road / rail, long hours of sitting and eating fast food at every rest stop can create havoc to your healthy eating schedule. Carry food and water with you to prevent the urge to fill you up with fast foods.

At the hotel

Start with breakfast: Breakfast is the most important meal which keeps you alert for the entire day. Having breakfast at the buffet of the hotel you are staying or at the conference; wherever you may be just try and avoid excess sugar. High carbohydrate meals may improve your mood for a short time, but lots of sugar can also make you sleepy which is unacceptable at work.

Few tips for making a correct choice:

  • Choose a stuffed omelette filled with vegetables along with whole wheat toast.
  • A bowl of oats with fresh fruit is filling and good for you.
  • A whole grain cereal with low-fat milk.
  • Yogurt or hard-boiled eggs are good sources of protein.
  • Whole wheat toast with peanut butter.
  • Choose meat and fish items that are steamed, baked, grilled or roasted.
  • Choose vegetables that have been steamed or sautéed

Stock your hotel room with bottled water, fresh fruits and healthy snacks like high fiber cookies or roasted seeds, nuts, chana, murmura. Doing so helps remove the temptation to raid the room’s mini bar which is stuffed with chocolates and sugary juices.

 Workout while touring

Apart from eating healthy including exercise while on travel is of utmost importance. Nowadays hotels house gymnasiums, services of which can be utilised during the stay. As an alternate option exercise programs can be downloaded on laptop or other storage devices and you can work out in your room. As a lower-tech option, you can always jog/walk/run around the local neighbourhood.

So you see, travelling does not come in the way of eating healthy because it is rightly said where there’s a will there’s a way.

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