How to Eat Healthy While Traveling: Packing Snacks, Researching Restaurants and Incorporating Movement

Introduction

Eating healthy while traveling can be a challenge. With limited access to nutritious food and unfamiliar surroundings, it’s easy to fall off the wagon and indulge in unhealthy options. But with the right strategies, you can make sure that your travels don’t derail your healthy eating goals. Here are some tips for eating healthy while traveling.

Pack Your Own Healthy Snacks

One of the best ways to ensure you stay on track with your healthy eating habits while traveling is to pack your own snacks. Not only does this help you avoid unhealthy options, but it also saves you money. According to registered dietitian nutritionist Jenna Gorham, “Bringing your own snacks can help you save money and make sure you have something to eat when hunger strikes.”

Benefits of Packing Your Own Snacks

Packing your own snacks has several benefits:

• You know exactly what ingredients are in your snacks.
• You can choose snacks that fit into your dietary needs and preferences.
• You’ll have something to munch on if you get hungry between meals.
• You’ll save money.

Types of Healthy Snacks to Pack

When packing snacks for your trip, look for ones that are nutrient-dense and won’t spoil quickly. Some ideas include:

• Nuts and seeds
• Trail mix
• Fresh fruit
• Dried fruit
• Granola
• Cereal bars
• Yogurt
• Vegetable sticks
• Hummus

Research Local Restaurants

Another way to make sure you’re eating healthy while traveling is to research local restaurants ahead of time. This will help you find places that offer healthy options and avoid those that don’t.

Benefits of Researching Local Restaurants

Doing research before you go out to eat has several benefits:

• You can read reviews to get an idea of what types of dishes the restaurant serves.
• You can check out the menu online to see what healthy options are available.
• You can ask friends or family who have visited the area for recommendations.
• You can call the restaurant ahead of time to inquire about their ingredients and preparation methods.

Tips for Finding Healthy Restaurants

When searching for healthy restaurants, look for ones that offer:

• Fresh, local ingredients
• A variety of plant-based options
• Healthy cooking methods such as grilling, steaming, and baking
• Salads and side dishes made with whole grains, vegetables, and legumes

Choose Nutrient-Dense Foods

Whenever possible, opt for nutrient-dense foods over processed, sugary, and fatty options. According to a 2016 study published in the journal BMC Nutrition, “Nutrient-dense foods are those that provide substantial amounts of vitamins, minerals, and other nutrients with relatively few calories.”

Benefits of Choosing Nutrient-Dense Foods

Choosing nutrient-dense foods has many benefits, including:

• Providing your body with essential vitamins and minerals.
• Helping you feel fuller longer, so you don’t overeat.
• Reducing your risk of chronic diseases.

Examples of Nutrient-Dense Foods

Some examples of nutrient-dense foods include:

• Leafy greens
• Berries
• Beans and legumes
• Whole grains
• Nuts and seeds
• Fatty fish
• Eggs
• Low-fat dairy products

Take Advantage of Grocery Stores

If you’re staying in a hotel or vacation rental, take advantage of nearby grocery stores to stock up on healthy food. This way, you can make your own meals and snacks and avoid unhealthy options.

Benefits of Shopping at Grocery Stores

Shopping at grocery stores has several benefits:

• You can buy fresh ingredients to make your own meals.
• You can purchase healthy snacks to bring with you on outings.
• You’ll save money compared to eating out every meal.

Tips for Shopping at Grocery Stores

When shopping at grocery stores, look for:

• Whole grain breads and pastas
• Lean proteins such as eggs, chicken, and fish
• Seasonal fruits and vegetables
• Low-fat dairy products
• Nuts, seeds, and nut butters

Stay Hydrated

Staying hydrated is important for overall health and wellbeing, especially when traveling. According to a 2019 study published in the journal Frontiers in Nutrition, “Adequate hydration is key to maintaining physical and cognitive performance, and may help reduce the risk of chronic disease.”

Benefits of Staying Hydrated

The benefits of staying hydrated include:

• Maintaining physical and cognitive performance.
• Reducing fatigue and hunger.
• Supporting digestion and detoxification.
• Preventing dehydration.

Tips for Staying Hydrated

Here are some tips for staying hydrated while traveling:

• Carry a reusable water bottle with you.
• Drink water throughout the day.
• Eat water-rich foods such as fruits and vegetables.
• Limit caffeinated beverages, as they can cause dehydration.

Incorporate Movement into Your Trip

In addition to eating healthy, it’s important to incorporate movement into your trip. Exercise helps keep your energy levels up and can even improve your mood. According to a 2018 study published in the journal PLOS One, “Physical activity can reduce stress and anxiety, improve sleep quality, and increase overall well-being.”

Benefits of Incorporating Movement

The benefits of incorporating movement into your trip include:

• Reducing stress and anxiety.
• Boosting energy levels.
• Improving sleep quality.
• Increasing overall well-being.

Ideas for Incorporating Movement

Here are some ideas for incorporating movement into your trip:

• Go for a walk or jog.
• Rent a bike and explore the city.
• Visit a nearby park or trail.
• Take a yoga class.
• Go swimming.
• Set aside time to do bodyweight exercises.

Conclusion

Eating healthy while traveling doesn’t have to be a challenge. By packing your own snacks, researching local restaurants, choosing nutrient-dense foods, taking advantage of grocery stores, staying hydrated, and incorporating movement into your trip, you can make sure that your travels don’t derail your healthy eating goals.