How to eat healthily while traveling

Before you start your trip, pack some nutritious snacks like fresh fruit, trail mix, or protein bars. Nut butter also makes a good snack ( in moderation!) Keep in mind - peanut butter can be full of calories and fat! Buy the kind where you just freshly squeeze nuts to make the fresh peanut butter. It has fewer calories - no sugar- and oh so delicious!

Beef jerky is not the healthiest snack, contrary to the popular belief; it's the way it's made, and all the preservatives. But some healthier versions are better than the rest. Look for them before you leave.

These will come in handy during long flights or bus rides, ensuring you have a healthy option to satisfy your hunger.

Pack Healthy Snacks and Meals for the trip

Pack Healthy Snacks and Meals for the Journey

Before you start your trip, pack some nutritious snacks like fresh fruit, trail mix, or protein bars. Nut butter also makes a good snack ( in moderation!) Keep in mind - peanut butter can be full of calories and fat! Buy the kind where you just freshly squeeze nuts to make the fresh peanut butter. It has fewer calories - no sugar- and oh so delicious!

Beef jerky is not the healthiest snack, contrary to the popular belief; it's the way it's made, and all the preservatives. But some healthier versions are better than the rest. Look for them before you leave.

These will come in handy during long flights or bus rides, ensuring you have a healthy option to satisfy your hunger.

Research Healthy Restaurant Options at Your Destination

Take a few minutes to research local restaurants or cafes that offer healthy menu choices. Look for places that prioritize fresh ingredients, whole grains, and lean proteins. This way, you'll have a list of go-to spots where you can enjoy a nourishing meal without compromising your health goals.

Food joints you will see readily available are most likely not going to be the healthiest option. Farmers markets, on the other hand - could have some healthy and delicious choices of the food to take with you, and already prepared food.

Below are the examples of some meals I had from farmers markets during my travels.

Navigating airports and train stations can be challenging when it comes to finding healthy food options. There are still ways to make healthier food choices. Just remember to make them: you will feel better on the flight!

Look for Fresh Fruit and Vegetable Options

Many airport terminals and train stations now offer grab-and-go options that include fresh fruits and vegetables. Find these options!

Opt for Protein-Rich Foods to Stay Satisfied

Protein is essential for keeping you full and energized. Choose protein-rich foods like yogurt, hard-boiled eggs, or turkey sandwiches when available. These options will keep you satisfied until your next meal. You can find fresh salads with boiled eggs in the fridge section of the small airport food stores.

Make Smart Choices at Airports and Train Stations

Links to some of my other posts

What is Alonga Travel blog about

About the author

Planning a trip

Mudejar Architecture

On-line Jobs

Eze Exotic Garden

L'Espluga de Francoli - a gem in Catalonia

National Sintra Palace

Carriages Museum Lisbon

Why Travel Solo

Is kiwi.com Safe to Book Flights?

Bangkok Mall

Tram 28 Lisbon

Female Solo Travel

Staying hydrated is crucial to maintain your overall well-being! This is particularly so when traveling because you need extra stamina! So, drink plenty of water!

Here is some research on The Importance of Water in Human Health and Well-being in the Journal of Public Health Research

Stay Hydrated Throughout Your Trip

Carry a Reusable Water Bottle

Having a reusable water bottle with you at all times will help you stay hydrated and save money. Fill it up whenever you have the chance, whether at the hotel, airport, or a water fountain. If you forgot to bring it, then buy bottled water.

Limit Sugary Drinks and Alcohol intake

While it's tempting to indulge in sugary drinks or alcoholic beverages while on vacation, try to consume them in moderation. Limiting alcohol is a good idea when you are in an unfamiliar country, more vulnerable. But also, calories from alcohol add up!

Opt for water, hot water or herbal tea, or infused water to hydrate you without the added sugars or excess calories.

BTW, did you know that coconut water is 🥥 water is a great source of hydration? Not as good as sport drinks, which athletes should take, but it works great for the rest of us. 

Several scientific publications have compared the effectiveness of different liquids for hydration, including water, sports drinks, and coconut water. One such study published in the Journal of the International Society of Sports Nutrition found that coconut water was effective in rehydrating athletes after exercise, but not as effective as a sports drinks. 

This is a coconut that a street vender sold me on a street of HCMC in Vietnam. It was $2, which is  more than I normally paid there ($1.20), but it was delivered at the perfect moment what I was too hot, and started to get tired from being a bit dehydrated. I got an extra energy boost after I finished that 🥥juice. 

Prioritize Balanced Meals

Enjoying balanced meals will provide you with the essential nutrients your body needs.

Include a Mix of Protein, Whole Grains, and Vegetables

Strive for balanced meals that include a good source of protein, such as chicken, fish, tofu, or beans, paired with whole grains like brown rice or quinoa. Add a variety of colorful vegetables, and you are all set! This combination will keep you satisfied and energized.

Avoid high-carb and low protein means (like pasta. I know, tough when in Italy!) A healthy diet could be not so much fun sometimes, but you can allow yourself pasta a few times (just maybe smaller portions?) But there are so many other delicious choices to go to when it Italy ( or anywhere). For example, freshly caught calamari, or sliced tomatoes with cheese, so delicious and healthy!

Be Mindful of Portion Sizes

It's easy to get carried away with large portion sizes when dining out. Be mindful of your portions and listen to your body's hunger and fullness cues. Don't hesitate to ask for smaller portions or share a meal with a travel companion. For example, this delicious Margherita pizza is a 2-person portion (or take away the rest). And this is definitely the "treat yourself category" food, not a regular food!:)

Explore Local Food Markets and Grocery Stores

Enjoy discovering the local food culture by visiting food markets and grocery stores.

Stock Up on Fresh Fruits and Vegetables

Exploring local food markets allows you to discover fresh, locally grown produce. Grab some vibrant fruits and vegetables to snack on throughout the day or incorporate into your meals. This will also help you save lots of money on your trip, compared to eating at the restaurants all the time.

Experiment with Local Healthy Delicacies

Grocery stores often offer a variety of local and healthier options, like packaged salads with meat.  Explore the aisles and try traditional snacks, like nuts, dried fruits, or local cheeses. These can make for great additions to your healthy eating repertoire while immersing yourself in the local flavors.

While it's important to eat healthily, it's equally crucial to enjoy your travel experiences to the fullest. So you will have to find a fine balance between healthier eating and smaller portions of unhealthy foods.

Slow Down and Savor Every Bite

Take your time to enjoy each bite and savor the flavors. When you eat mindfully, you enjoy your food more and helps you appreciate the local cuisine even more. Plus, it helps your body digest the food better and makes you full faster, so you won't overeat.

Treat Yourself Occasionally, but Don't Overindulge

It's okay to indulge in some of the local delicacies or treats. Allow yourself occasional indulgences, like trying a famous dessert or enjoying a special meal. The key is to do it in moderation, so you can enjoy these treats guilt-free while maintaining your overall healthy eating habits.

I treat myself to some sweet stuff occasionally.  I enjoyed each one of them thoroughly, savoring every bite, and I still remember the pleasure they brought me!:) And I remember all that because I didn't have that many treats; otherwise, it would have all been one big sweet blur. At least this how it works for me, but maybe it's different for you? We all process events differently, and there is no right or wrong way: whatever works for you!

Below is a picture of a chocolate croissant at a bay view restaurant on Volcano island, Italy.  There was a storm that day, and the napkin under my croissant kept flying and covering it!:) I was waiting for ferry to come and take me to another island, where I had my hotel booked. But I was told that it was too stormy for a ⛴ to come, and it most likely won't. That was quite an adventure, but I will tell about it in another post!;)

Practice Mindful Eating and Indulge in Moderation

How to eat healthy on a business trip

Don't forget to incorporate all these mentioned above tips into your business trip as well! Eating healthily during your business trips is as important as during any other trip. Especially if you travel on business often. There probably will be many occasions where you eat with other people less healthy meals, so you will have to be more disciplined when eating alone.

Read all the advice above. Here is the short list on how to eat healthy.

Salmon in diet

Why eat salmon?

Adding salmon to your diet when traveling can be beneficial for several reasons. The short list first:

• Rich in Omega-3 Fatty Acids.

• High Protein Content

• Nutrient-Dense.

• Versatile and Easy to Prepare

• Supports Heart Health

Salmon is great for your body because it has omega-3 fatty acids that help your brain, deal with inflammation, and keep your heart healthy.

Salmon omega-3 fatty acids found in salmon are very beneficial for cardiovascular health. These things can help prevent heart disease by making your blood pressure lower. They do this by decreasing unhealthy fat levels in your blood, and making your cholesterol better overall. It's really important to keep your heart healthy while traveling, especially when you might have to eat food that's not so good for you.

Salmon is a nutrient-dense food, which means it provides a wide range of essential vitamins and minerals. It is rich in vitamin D, vitamin B12, selenium, and potassium, among others. These nutrients contribute to various functions in your body, such as:

• supporting bone health

• boosting immunity

• promoting proper nerve function.

Salmon is packed with high-quality protein, which is essential for repairing and building tissues. If you're out and about, exploring, and maybe even hiking, making sure you get enough protein can keep your muscles strong and give you the stamina to keep going.

Salmon is a versatile ingredient that can be incorporated into a variety of dishes. Whether grilled, baked, or even enjoyed raw as sushi or sashimi, salmon offers a delicious and convenient option for travelers. Many restaurants and grocery stores worldwide offer salmon-based dishes.

Salmon makes you feel full for a long time because it has protein and healthy fats. This is good because it stops you from wanting to eat unhealthy snacks while traveling. It's also easy to bring with you to eat, which is helpful when you're busy.

Incorporating salmon into your diet while traveling can be a smart choice for nourishing your body, supporting overall health, and enjoying a delicious and satisfying meals.

Protein powder travel

Taking protein powder while traveling can be helpful for several reasons. Protein powder is:

1. Convenient and Portable. Protein powder is lightweight, compact, and easy to carry, making it a convenient option for travelers. It doesn't require refrigeration and can be stored in a resealable bag or small container. You will have a quick and accessible source of protein wherever you go.

2. Ensures Adequate Protein Intake. Traveling often disrupts our regular eating patterns, and it can be challenging to find nutritious, protein-rich options on the go. Protein powder allows you to supplement your meals and snacks with a concentrated source of protein, to help you meet your daily protein requirements even when faced with limited food choices.

3. Supports Muscle Recovery and Maintenance. Engaging in activities like sightseeing, hiking, or exploring places can be physically demanding. Protein plays a crucial role in muscle recovery and repair, as well as in maintaining muscle mass. Have protein powder readily available to replenish your muscles after physical activity. This will support their recovery and preventing muscle breakdown.

4. Boosts Satiety and Helps Control Hunger. Protein is known for its ability to promote satiety and help control hunger levels. When traveling, it's common to encounter situations where you may not have access to nutrient-dense meals. Having protein powder on hand can help bridge the gaps between meals and snacks. This will keep you fuller for longer and preventing excessive snacking on unhealthy options.

5. Versatile and Customizable. Protein powder can be easily incorporated into various recipes or consumed on its own. You can mix it with water or your choice of liquid to create a quick protein shake. Or, blend it into smoothies or yogurt, or even add it to baked goods like pancakes or energy bars. Its versatility allows you to adapt it to your taste preferences and dietary needs while on the road.

6. Dietary Preferences and Restrictions. Protein powders come in a variety of options, including whey, plant-based (such as pea, soy, or rice protein), or collagen-based powders. This wide range caters to different dietary preferences, allergies, or restrictions. You can find a protein powder that suits your individual needs while traveling.

It's important to note that protein powder should supplement a well-balanced diet rather than replace whole food sources of protein. While it can be a convenient option, try to prioritize getting protein from natural food sources whenever possible. However, having protein powder as a backup can provide a convenient and reliable way to meet your protein needs while traveling . This will ensure you maintain a balanced and nourishing diet.

Stay Active to Support Your Healthy Eating Habits

Staying active during your travels not only helps you burn off extra calories but also supports your overall well-being. Walking around a city is a fantastic way to explore new cities while getting some exercise. Take advantage of the opportunity to discover hidden gems on foot.

Some people opt to add a quick workout besides eating healthy. I carry a stretching rubber bend with me and do some stretching while watching something on my computer. More on how to exercise while traveling is covered in another blog.

Is eating healthy while traveling difficult?

Eating healthy while traveling doesn't have to be too difficult. By:

• planning ahead

• making smart choices

• staying hydrated

• prioritizing balanced meals

• exploring local food markets

• staying active

• practicing mindful eating,

- you can nourish your body and enjoy your journey to the fullest. You will enjoy your travel adventures while taking care of yourself along the way.

I wish you a fun and exciting trip! Let's connect on social media: the links are below.