Staying Healthy While Traveling

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.

Healthy Snacks

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

Stay Hydrated

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.

Walk!

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.

近年来,随着自由的脚步,我已经游历了不少国度。无论我走到哪,或做什么,我总是时刻关注着健康。然而,作为一个有着肠道敏感问题的人而言,要保证旅行中一切顺畅不出问题确实有时会比较棘手。相信各位一定也遇上过相似问题,许多时候人在异乡,压力和焦虑可能是由饮食引起的。

想要在旅行中兼顾健康,就少不了一些精心安排,对此我花了不少心思!从零嘴的准备、水分的补充,到改善睡眠和消化。下面我就为大家就旅行中的健康稍稍做个介绍。

零食也可以有营养

在旅途中,吃些有益健康的零嘴是打发时间的好办法,例如:

  • 蔬果干
  • 坚果和果仁
  • 新鲜水果
  • 能量棒 (最好选择无糖,单一配料的产品,比如:枣类和坚果类)
  • 蛋白质&蔬菜干粉类可以用水调开的食品

登机时,我喜欢随身带上几块健康零嘴。相比临时向空乘提出特餐的需要,我更习惯点上几种他们机上常备的新鲜果蔬块。

逛集市&亲手自制饮食

旅行间,逛一逛当地的菜场或小蔬果铺,选购一些新鲜食材,自己动手烹调适合自己的食物!出门前,不妨查阅一下手机地图,看看宿舍周边有什么方便采购的小店铺。每个地区的炉灶和烤箱的设置都各有不同,但为了避免遇上自己不喜欢或不敢吃的食物,最方便、最健康的方法就是亲自下厨。做一些容易烹煮的食物。素食类比如能快速炒熟的蔬菜(如果你的食量不多,可以选择速冻的包装蔬菜),混合蔬果、坚果、果仁、花生酱为自己做一盆简单、健康的沙拉。包装蔬菜不仅能用来烹煮大盘菜,而且还能为您省下不少时间。

小贴士:如果冰箱够大,您不妨准备几个备用器皿,用来存放多余的菜肴,为第二天的食物做好储备。

外出点餐时,略微改变饮食习惯

无论在哪里,如果您对哪种食物过敏、不适,或只是单纯想要为健康做出调整;在餐厅点餐时,您可以随时对菜单上的菜肴配料提出调整,它们都会满足您的要求。

您可按以下几点对餐厅提出调整建议;

  • 仔细阅读菜单内容,寻找那些含有蔬菜或你能吃得放心的菜肴。
  • 要求用沙拉或蔬菜代替薯条作为配菜。
  • 如果您有食物过敏病历,请让厨房在装盘上桌时,将调味料/酱与食物分开盛放,或盛入小碗。
  • 对菜肴的修订最好从沙拉开始。只点菜单上最原味的沙拉,比如黄瓜、鳄梨等。如果您有乳制品敏感问题,就必须省略沙拉中的奶酪制品,并请他们用最简单的食用油、醋或新鲜柠檬调味。
  • 如有可能,请餐厅用加量的蔬菜代替其他被省略的配菜。
  • 许多餐厅现在都为食客准备了不含谷蛋白的菜肴选择。

补水

旅途中,经历了将近24小时天上地下的舟车劳顿,您的身体最需要的就是补充水分。机舱内的空气湿度最低最干燥,从排队检票、通关,到查地图找寻下榻的旅店,无时无刻我们都需要补水。宿醉后,尤其需要注意补水。外出就餐时,随身携带水壶或能灌水的器皿,记得随时向餐厅提出需求。

步行!

保持健康少不了步行运动。它不仅让我们的身体在运动中得到锻炼,而且让我们有机会接触和了解刚抵达的城市或小镇。经过了几小时的长途飞行后,有意的伸展一下四肢对我们的健康很有帮助。步行不但有助于调节我们的消化,还能改善睡眠品质。

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