For many people, one of the most enjoyable parts of traveling is sampling the local cuisine, so it’s completely natural to want to know how to eat healthy while traveling.
According to registered dietitian Emily Sullivan, balancing an annual indulgence with a healthy lifestyle doesn’t have to be difficult.
Before you pack, read these dietitian-recommended tips and ideas for healthy snacks so you can make good choices while still enjoying every moment of your vacation, including your food.
Does travel affect your appetite?
So does travel craving exist? Maybe it does, at least to some extent.
According to a study Active travel, such as trips that include hiking, biking or other physical activity, can affect hunger levels.
research It has also been shown that people who are highly active during the holidays are more likely to choose fresh fruits and vegetables over processed foods and red meat to satisfy physical hunger and maintain energy levels.
Traveling across multiple time zones can cause jet lag, which can affect not only your sleep but also your Hunger sign.
Why do we eat so much when we travel?
It’s not just physical hunger that makes you want to eat, especially when you’re away from home: “Vacation meals may have other purposes, like trying something new or creating memories,” says Sullivan.
We may eat more to try something new, enjoy the moment, or simply indulge. Eating more on vacation won’t stunt your progress, especially if you eat nutritious meals and exercise daily throughout your trip.
When you travel, you are likely to encounter a greater variety of foods than you would find at home. New restaurants, buffets, and street foods that you would never find at home are around every corner. Research shows that: This added diversity You may end up eating more than usual.
“A big part of traveling and vacationing is going to new places with different foods and ingredients,” says Sullivan. When you’re traveling, it’s okay to be generous with yourself by trying new things and indulging a little, while still balancing physical activity and healthy choices.
3 tips for eating healthy while traveling
Sullivan says there’s no need to stress about what to eat over the holidays to stay healthy.
A study Suggest This means that strict dieting on weekends or holidays has little effect on maintaining weight loss in the long term.
“We know that our health depends on our nutrition and exercise habits over the long term, so when you choose to eat foods over the holidays that you wouldn’t normally eat at home, do so guilt-free and enjoy the time with friends and family,” Sullivan says.
Here are three tips for delicious food while traveling that will nourish your mind, body and soul while you enjoy your vacation.
1. Control your portion sizes
The restaurant is known for its generous portions. Increased food intake This could have implications for public health: It certainly makes it harder to know how much to eat at each meal.
To fully enjoy a meal at a restaurant, you don’t have to eat every dish served.
Fun factOne way to keep track of how much you eat while on vacation is to: MyFitnessPal AppI don’t have a food scale when I travel. Visual cues Guess the right amount.
Don’t stress if you exceed your normal calorie intake – you’re on vacation after all! Tracking your eating will help you understand your eating patterns and Weight loss success.
2. Always eat breakfast and stay active
For many people, Healthy breakfast It’s the perfect way to start your day, whether at home or traveling.
A nutritious breakfast, especially protein—Helps curb hunger later in the day. Breakfast Restores glucose in the bodyIt boosts your energy and makes you feel more alert after a period of fasting.
Healthy breakfast options you can find in many travel destinations include:
- Oatmeal with Fruit and Nuts
- Fruit, vegetable and yogurt smoothies
- Whole grain toast with avocado and eggs or smoked salmon
Stay active Going for a walk or cycling while traveling can also boost your energy levels as it is good for both the mind and body. Regular activitiesEspecially in the long term, it can help you fight disease, improve your mental health, and maintain your athletic ability.
3. Drink more water
On your next road trip, don’t forget to bring a water bottle. Drink enough water Daily health benefits include: Aids in weight lossSip small sips of water throughout the day, especially between meals, instead of sugary drinks and sodas.
Water also helps maintain Healthy DigestionThis is a common problem for many travelers.
Fun fact: Easily track your water intake MyFitnessPal App!
Nutritionist-recommended travel snacks
A stress-eating cinnamon roll at the airport isn’t going to add to your memories or the fun of your trip. Eating healthy snacks while on the go, whether you’re driving, on the train, or on a plane, is an easy way to fit in healthy meals.
Sullivan recommends some great travel-friendly foods.
- Apples and string cheese
- Hummus and vegetables
- Dried fruit and nut trail mix
- Greek yogurt with berries and granola
- Peanut butter and banana sandwich on whole wheat bread
These snacks are packed with carbohydrates, healthy fats and protein. Nutrients needed It helps keep you full until your next meal.
Conclusion
A week or two off won’t ruin all your health goals. While you’re traveling, take the time to enjoy new foods and some of your favorites while focusing on what’s good for your mind and body.
Eat a healthy breakfast, be active throughout the day, and enjoy the moment with your family and friends.
how to use MyFitnessPal App It helps to maintain your diet and nutrition goals while traveling, but don’t stress if you overeat a little.
