Don't let travel get in the way of healthy choices! Whether you go by road, air or sea, making healthy choices is in your hands. The wrong choices while travelling can lead to frustrating problems like extra weight or bloating afterwards — but by following these tips, you can travel without compromising your health.
Water and snacks are essential
Always take water and a snack with you. Replacing the water you lose is especially important in warm weather. Packaged raw nuts, dried fruit and cartons of milk that you can carry easily in your bag help curb hunger without spiking your blood sugar, giving your body the energy it needs and keeping your blood sugar steady until your next meal. That way you arrive at main meals less ravenous, make better choices and keep your portions in check.
Wherever in the world you are, start the day with breakfast
Research shows that people who start the day with a protein-rich breakfast feel fuller through the day. With a protein-focused breakfast — egg whites, cheese, smoked turkey, beef or salmon, low-fat yogurt or fat-free milk — you'll feel fuller and stay in control of your choices rather than letting hunger decide. A vegetable omelette or an oat-based breakfast are lovely options.
Watch your main-meal choices
Trip lengths and options vary by destination. On long train, sea or air journeys where main meals are served, never skip or rush the main meal — look over the whole menu and take care to make a healthy choice. If you're travelling by car or bus, stop at rest breaks to rest your body a little, and for your main meal choose lower-fat, lower-carbohydrate options from the menu rather than snacks.
Whether your trip is for work or pleasure, you'll understandably want to visit special places and taste local dishes. But steer your choices wisely: for foods you can find anywhere, stick to your usual eating; if the city or country has a very special dish or dessert, set aside one meal to treat yourself.
Don't exceed your alcohol limit
Set yourself a limit with the drinks offered on planes, ships or at hotels. Take care not to exceed 2 glasses of alcohol a day. Too much alcohol tires your liver by forcing it to work hard, and because alcohol causes water retention and is high in calories, it can lead to a higher number on the scale after your trip. When you do drink, don't forget to have an extra glass of water after each one.