If you regularly travel then you may already know that it can be difficult to eat healthy while traveling. This is especially true for traveling abroad or longer cross-country trips. Often airports, train stations, and convenience stores carry processed and pre-packaged options. For those watching their weight, or looking to bulk up, these are not great options. However, there are a variety of options for you. Below are several ways you can ensure you eat healthy while traveling.
One of the easiest ways to stay on track with your eating plan while traveling is to pack snacks with you. Taking single-serves of seeds, snack bars, bliss bites, or granola are great ways to stop hunger. Additionally, you can carry fruit with you as a snack. Just remember you can not take the fruit off the plane if you travel abroad. Therefore, only pack what you are sure to eat during the trip. You could also consider packing single servings of applesauce or yogurt. Just remember these count as a liquid on airplanes, so they must be under 3.4 ounces for carry-on. By having your normal snacks on hand during travel, you will be less tempted by convenience foods.
One of the easiest ways to eat healthy while traveling is to eat a good breakfast. Omelets, scrambled eggs, or oatmeal are all great options. They are low in sugar, contain various nutrients, and keep you full. These options are often available at most hotels that host breakfast, or diners and cafes worldwide. Be aware of additives in your oatmeal if you are purchasing it from a café or coffee shop. Starbucks oatmeal for example comes with dried fruit, nuts, and a sugar packet. Simply omit the sugar package for a healthy bowl of oatmeal on the go.
Always carry a water bottle with you while traveling. Just remember, the bottle must be empty as you pass through airport security, there will then be a water fountain for you to fill it at. By carrying a water bottle on you, you can ensure that you stay hydrated at all times. This is especially important on planes or trains as the beverage service is not continuous. Hydration is crucial to a healthy diet as it helps to deliver nutrients throughout the body, keeps organs functioning correctly, and regulates sleep. Therefore, you want to ensure you stay hydrated throughout the trip. Aim to avoid caffeinated beverages where possible, but remember that tea is a great hot drink option. Consider packing your own tea bags and asking for hot water while on the plane.
While traveling you are often in and out of air conditioning, especially on a plane or train. This can aid dehydration, as can salty snacks. Thus, you should avoid chips, salted nuts, saltines, or other salty snacks. However, if you choose to partake, ensure you get a beverage with the snack. This allows you to rehydrate immediately.
When traveling long distances, aim to eat lunch or dinner in the terminal before boarding. Many options in the transit terminal will be much healthier and more customizable than those on the airplane or train. Most airport terminals for instance have at least three different restaurants alongside the likes of Subway and Starbucks. By eating at one of the restaurants you can ensure that you get a meal that meets your dietary requirements. This not only keeps you on track with your diet goals but helps minimize snacking throughout the flight.
Trying to eat healthy while traveling can seem like a struggle. However, it doesn’t need to be. There are now various options worldwide for those looking to eat healthier, so finding options is no longer as difficult. But, if you are concerned follow the tips above and aim to avoid processed or pre-packaged foods and minimize fast food meals. It is also important to remember that veering off your meal plan for one day won’t hurt.