I’ve done quite a bit of traveling these years, it’s certainly important that no matter where I go or what I do I’m prioritizing my health as much as I can. However, as someone who also has a sensitive gut, traveling can be that much more tricky in terms of making sure I don’t run into any problems, and I’m sure there are some of you out there who can relate. Being away from home when it comes to eating can be a major source of stress and anxiety.
Even though travelling and staying healthy requires a bit of planning and creativity, I find it fun! From prepping snacks, staying hydrated and promoting optimal sleep and digestion, here are all my tips for staying healthy while traveling.
Travelling with your own collection of healthy snacks is essential in case you can’t find a store with many options. Some great snacks to travel with include:
- Dried fruit
- Nuts and seeds
- Fresh fruit
- Snack bars (look for ones without added sugar and simple ingredients like dates and nuts)
- Protein & greens powders that you can mix with water
Bringing your own snacks for flights is extremely helpful, too. Beside order special meal before hand online, I also simply ask the flight attendant if they have any chopped fruit or veggies on hand that I could have.
Visit Markets + Cook Your Own Food
Make a trip to the local market or grocery store to stock up on more snacks and fresh food, and cook your own meals! To make things a little easier, map out the nearest stores before you arrive at your destination. Every circumstance is different in terms of access to a stove or oven, but where possible, it’s a great idea to prepare our own meals as this allows us to avoid ingredients we don’t want to eat and enables us to make the healthiest choices possible.
Stick to easy-to-prepare food. Some include basics like veggies quick stir fries (look for mixed frozen vegetables if you’re in a pinch), mixed greens for simple salads; fruit, nuts, seeds and nut butters. It can also be helpful to cook in larger batches to save you from cooking constantly.
Tip: If space allows, bring a couple food storage containers. This can really come in handy for using leftovers as snacks the next day, or just to store any leftovers in general.
Modify Meals at Restaurants
Whether you have food allergies or sensitivities or just prefer to make healthy choices wherever you go, modifying meals on the menu at restaurants is quite easy to do, and servers are usually very accommodating.
Tips for making modifications at restaurants:
- Review the entire menu and keep your eyes open for which meals offer vegetables or other foods you feel comfortable with
- Request a side salad or side of vegetables instead of fries
- If you have food sensitivities, ask to omit any sauces/dressings, or request them be brought on the side
- Salads make a great base for being modified. For a basic garden salad, request extra vegetable toppings such as cucumber, avocado, etc; omit any cheeses (if dairy sensitive); and ask for a simple oil and vinegar or fresh lemon to use as a dressing.
- Ask for extra vegetables whenever possible
- Many restaurants now have gluten-free alternatives
Nothing is more dehydrating than 24 consecutive hours of travel between flights and bus rides and taxis and whatever else you need to do to get from point A to point B. Airplanes are especially dry, and it’s easy to forget to stay hydrated when we’re waiting in line ups and printing off tickets and looking for our terminal and trying to find our hotel on the map. Stay hydrated, especially around alcohol consumption. Buy bottled water or carry a reusable bottle and refill when possible, and always ask for water when eating out at a restaurant.
Walking is an excellent way to not only move our bodies and get exercise while we’re away, but great for making the most of a new city or town. Making a note to move our bodies is important especially after hours of seated travel. Walking helps regulate our digestion, balance our appetite and mood, and promote restful sleep at night.
- 能量棒 (最好选择无糖，单一配料的产品，比如：枣类和坚果类)