Nutrition I Traveler's Guide To Nourishment...

Staying on track while traveling…

While it can be a great way to experience new cultures and try new foods it can also be challenging to nourish your body properly. Make healthy eating a top priority.

Here are some travel tips!

Ensure quality and plan ahead:

Pack healthy snacks (fruit, vegis, nuts, seeds) for your nourishment and for your wallet. Be sure and research grocery stores and restaurants near where you will be for healthy options. Fast food chains prey on your impulsiveness and charge you a premium for the quality they deliver. Do you think fast food is inexpensive? It sure is cheap nutrition no doubt.

Join Hydration Nation:

This is essential. To be on the up and up aim for AT LEAST half your body weight in ounces each day (150 pound person = 75 ounces). Keep in mind caffeine and alcohol pull water out of the body negatively affecting health. Keep a good travel size bottle with you (20-30 oz?). Be mindful of sugary mixes (dilute if necessary).

Prioritize healthy options:

You are gonna dine out so do it right. Opt for lean protein, healthy whole grains, and vegetables. Limit or avoid fried foods, fatty foods (saturated fat), and added sugars.

Use portion control:

Eating out is heavy on the calories. Almost always you can eat half and take half to go or even share a meal. Portion control is key to maintaining some metabolic consistency while on the road (or anytime really) which no doubt is hard to do. Pro tip: eat to no more than 80% full.

Have a routine:

You are what and WHEN you eat. The timing of your food intake is as important as the amount of food you eat. For most, caloric intake is around 400-600 calories at one sitting. Try sticking close to the normal times that you eat and snack. Avoid skipping meals and excessive snacking. By doing this you can help regulate your energy and stave off overeating (ravenousness). Your body is a temple never an amusement park!

BYOF:

You can easily avoid unhealthy option and save a lot of dough by packing healthy snacks (fruits, vegetables, nuts). Prepared meals that can be reheated is another option (get creative) for life on the go.

Use mindfulness:

Take some time to learn some nutrition basics regarding value and density. Nutritionally dense foods carry more micronutrients than their counterparts (nature wins again). Cut back on highly processed foods, sugary drinks, and excessive alcohol consumption (probably 1-3 drinks and that might be it, but with friends and food.

To conclude,

Nourishing your body while traveling can be daunting at times. If you use the right mindset and time-tested accountability tools you should fare just fine. Be sure and stay mindful and opt for healthy(er) options using portion control, stay properly hydrated for the tasks ahead (hydration needs can have some bio-fluctuations), pack top tier food and snacks, have a routine (but allow a little flexibility), and plan ahead. Prioritize these things and you can support your well-being while enjoying your travels!