Traveling can be an exciting and rewarding experience, but it can also bring challenges to your health and well-being, especially when it comes to eating. Different time zones, unfamiliar cuisines, and changes in routine can disrupt your eating habits and leave you feeling hungry, bloated, or even sick. However, with some preparation and smart choices, you can avoid or minimize the eating troubles when you travel and enjoy your trip to the fullest.
Here are some tips for staying healthy and satisfied while traveling:
Research the local cuisine and dining options
Before you go on a trip, do some research on the local cuisine and dining options in the places you’ll visit. Look for authentic and healthy foods that are rich in nutrients, flavors, and textures. You can find many online resources, such as travel guides, food blogs, or social media groups, that can provide you with recommendations, reviews, and photos of the best places to eat.
Also, consider any dietary restrictions or allergies that you may have and learn how to communicate them effectively to the locals. For example, you can learn some basic phrases or keywords in the local language or carry a translation card that explains your needs.
Bring healthy snacks and drinks
One of the most common eating troubles when you travel is the lack of healthy and convenient snacks and drinks, especially when you’re on the go or in transit. To avoid hunger pangs, low energy, or dehydration, pack some healthy snacks and drinks that you can carry with you, such as nuts, fruits, granola bars, or bottled water.
These snacks and drinks can also help you resist the temptation of unhealthy or expensive foods at airports, train stations, or gas stations. Moreover, if you’re traveling by car or train, you can bring a small cooler or insulated bag to store perishable snacks, such as cheese, yogurt, or hummus.
Maintain a regular eating schedule
Traveling can disrupt your body clock and eating patterns, especially if you’re crossing time zones or have a busy itinerary. However, it’s important to maintain a regular eating schedule as much as possible, even if it means adjusting to the local time or skipping a meal occasionally.
Skipping meals or eating irregularly can cause your blood sugar to drop or spike, leading to fatigue, mood swings, or overeating. Also, it can affect your digestion and metabolism, causing constipation, bloating, or weight gain.
To maintain a regular eating schedule, plan your meals in advance, and make reservations or order takeout when necessary. Also, try to eat at least three meals a day, with a balanced mix of protein, fiber, and healthy fats, and avoid eating too much or too little.
Be mindful of portion sizes and food safety
Portion sizes and food safety can also be a concern when you travel, especially in countries where the serving sizes are larger or the hygiene standards are lower than what you’re used to. To avoid overeating or foodborne illnesses, follow these tips:
Share your meals with your travel companions or order a half portion if available
Avoid street foods or raw or undercooked meats and seafood, unless they’re prepared in a reputable restaurant or stall
Wash your hands or use hand sanitizer before and after eating, and avoid touching your face or mouth with unwashed hands
Drink bottled water or boiled water, and avoid tap water, ice cubes, or fountain drinks unless they’re deemed safe
Final thoughts
Eating troubles when you travel can be challenging, but with some planning, flexibility, and mindfulness, you can stay healthy and satisfied throughout your trip. Remember to research the local cuisine and dining options, bring healthy snacks and drinks, maintain a regular eating schedule, and be mindful of portion
