How to Ensure an Healthy Diet for Travelers?

How to Ensure an Healthy Diet for Travelers?
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Causes for Unhealthy Diet for Travelers

Traveling long distances, be it for business or pleasure, upsets the normal routine, especially the diet regimen. Traveling to a distant place entails a change in both the normal menu and the normal meal timings. The lack of availability of wholesome nutritious food and the constraint of time lead to much of the diet for travelers remaining unhealthy.

Apart from the lack of option and time, business and vacation travelers have added reasons to eat unbalanced and unhealthy foods. Some of the reasons for an unhealthy travel diet are:

  • Business travelers eating a delectable, calorie-laden four-course lunch or dinner with their clients
  • People on the move forced to eat at the only restaurant open late hours when traveling to small towns
  • Vacation travelers consuming readily available fried and processed food from malls or theme parks, for lack of time and want of awareness of other options
  • Traveler tempted to taste local delicacies such as beignet, the famous French doughnut available in new Orleans

Eating Out Strategy for Travelers

Travelers, being on the move and engrossed in activities, can afford to increase their daily calorie intake. The travelers diet needs to be rich in protein and low in carbohydrates, with the calorie count at normal or slightly above the normal levels.

The best eating option for travelers are frequent short meals rich in key nutrients. The traveler should make the following five considerations to eat healthy:

  1. Breakfast is the most important meal of the day, and a sumptuous breakfast keeps hunger pangs away for the rest of the day.
  2. It is important not to overeat, for overeating can cause gas, upset stomach, mood swings, diarrhea, and burning eyes, all which cause irritation, discomfort, and upset travel plans.
  3. Travelers need to take note of the ingredients in their menu choices. Eating food that does not agree can cause gastric problems and even food poisoning, that can upset travel plans and spoil a good vacation.
  4. Consuming plenty of fluids help travelers remain hydrated. Good fluid options for travelers include water, low-fat milk, and 100 percent juices. Sodas and alcohol precipitate dehydration and therefore need avoidance.
  5. International travelers need to adopt a time zone travel diet that entails abstinence from starch and sweet foods, caffeinated beverages and alcohol beverages, and consume plenty of water during and after the flight to reduce the effect of jet lag.

Healthy Eating Menu Options in Restaurants

Most travelers are forced to eat out in restaurants, canteens, inside aircraft, and other places. The diet for travelers remains unhealthy because much of the food in such places are high in carbohydrates, unsaturated fats, and loaded with calories.

Adopting some smart eating tips at such places helps travelers enjoy the taste of fried fast foods and yet eat healthy. The following are some such tips:

  • Ordering appetizers that offer smaller portions rather than full meals, sharing meals, or eating half and taking away the other half for the next day help prevent overloading the body with fat and carbohydrates.
  • Most restaurants have healthy eating menu options. Many fast foods establishments display nutrition information and have healthy low carb options for regular menu items such as burgers.
  • Grilled, broiled, and baked foods are usually low in fat compared to fried foods.
  • Salad, broccoli, and veggie medley form more effective side dishes than cheese, condiments, buttery sauces, and fries.
  • A good alternative to ordering the main meal is limiting selections to soup and salad. Vinaigrette dressings on the side constitute a healthy alternative to fatty salad toppings such as cheese and croutons.
  • It is better to skip desserts and top up the meal with fresh fruits, for a full meal topped up by a sugary dessert induces sleep.

Healthy Eating Snack Options

The best eating option for travelers is to skip restaurants altogether and carry self prepared snacks with ingredients purchased from the local grocery store. The best healthy eating snack options are those low in saturated fat and sugar, but at the same time nutritious. Some such options include:

  • granola, trail mixes, and whole grain crackers
  • sandwiches made with whole grain bread and peanut butter or lean meats
  • Nuts such as almonds, cashews, and walnuts
  • Baked chips that contain considerably less unhealthy fats than fried chips

Incorporating these easy tips in the diet for travelers keeps the traveler healthy and prevents long-term repercussions of eating unhealthy food in restaurants.

Disclaimer: This article does not constitute medical advice. Readers are advised to consult a certified medical practitioner before acting on advice found in this article.

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