Healthy Travel – How to Stay on Track While Abroad

Healthy Travel

Are you a frequent traveler? Do you have trouble staying on top of your health and good diet while travelling? Healthy travel can seem impossible at times.

It’s normal – most people can’t resist all of those tasty goods coming from different cultures. However, while they are tasty, they are not always good for you.

But how do you resist?

How do you stay on top of everything while on the road?

Read on to learn more.

Top 7 Ways to Stick to Your Diet While Traveling

Top 7 Ways to Stick to Your Diet While Traveling

When you travel a lot, sticking to your diet can be a bit difficult. Restaurants often serve food that is low in nutrients but high in fat and carbs. While this is ok in moderation, people often eat out for every meal while traveling.

In order to eat well and stay fit, you need to plan ahead. This, of course, doesn’t mean bringing your entire kitchen with you along with food but you need to know what’s available and what you will eat. There are healthy meals all over the world – all it takes is some research.

You will also be less stressed about finding food.

Here are seven ways to stay on top of your diet while traveling:

1. Consume protein

One of the best ways – and the simplest, by far – to stay healthy is to eat plenty of protein. This, of course means eggs, healthy meats, beans, tofu, and so on. In case you are not able to consume this on your trips, bring protein supplements which will help you intake enough each day. There are many other forms of protein too like protein bars, shakes and so on.

2. Bring some snacks

For healthy travel, stock up on healthy snacks that you can carry with you easily. It can be a lifesaver when you are hungry and away from a food source. It can save you money and help you stay fit at the same time. There are many foods which you can take with you like:

  • Granola or trail mix
  • Apples, bananas, grapes, etc.
  • Dried fruit
  • Nuts and seeds
  • Bite-sized vegetables (think carrots, celery, cherry tomatoes, mini bell peppers)

These foods will keep you fed and healthy throughout your trip.

3. Find a hotel that has appliances

If it all possible, the most useful ones would be a microwave and a refrigerator. You can then buy local groceries and eat in your room like you would at home. You can also prepare meals in advance and keep them in the fridge. Just remember to also stock up on utensils, bowls and plates because most hotels either don’t have them or have cheap versions.

4. Find restaurants that serve healthy meals

Many restaurants are now adding healthier options to their menus. Before you go on your trip, you can research some restaurants and find the one that works well for you. Checking out the menu before you go can also be helpful.

5. Ask about preparation

This is a good way to learn more about food and make the right decisions. You can also ask to grill or steam your items instead of frying or roasting them.

6. Stay active

Being active and busy throughout the day will help you stay fit. Find a local gym where you can exercise for a bit and plan your activities. Even better, pack sturdy walking shoes and try to see as much of your destination as possible. Go sight-seeing, visit popular tourist spots, and check out local nature trails.

7. Drink plenty of water

Activities will make you thirsty so drinking plenty of water can actually help you keep your stomach full and reduce your hunger. If water isn’t your favorite thing in the world, you can also take some zero-calorie flavoring that will help you drink plenty of water.

What to Eat While Traveling in a Car

What to Eat While Traveling in a Car

Whether you travel for business or for fun, you might have some troubles in staying healthy and resisting the temptations that are all around you. People tend to eat too much, drink too much and do too much when away from home. However, this often ruins your routine.

This is especially true when travelling by car when you don’t have the time to take healthy and nutritious meals. So you may be eating lots of fast food or gas station snacks.

But what if you could replace these unhealthy meals with something much better?

Healthy travel eating habits will also give you more energy.

Sticking to a normal eating routine is and should be your primary goal because it can help you feel better and maintain your routine so you don’t have to do it all over again. Don’t go long periods without eating something. Eating every 2-3 hours is optimal if you want to stay healthy.

Here are some healthy foods you can eat in your car.

Yogurt – easy to eat and carry, you can even add some fruit to it to make it tastier.

Hummus, celery or baby carrots – You can chop vegetables into small pieces and snack on them on the go.

Sandwiches – Healthy sandwiches with lean meats and vegetables are the perfect car meal.

Hard-boiled eggs – A few of these eggs can satisfy anyone’s appetite. As a plus, they are healthy and nutritious.

Quinoa black bean salad – Healthy and nutritious, you can bring it in an airtight dish and snack on it at any time.

How Can You Boost Your Immune System When Traveling

How Can You Boost Your Immune System When Traveling?

Travelling is an amazing thing but it can seriously disrupt your body and your routine. If you want to help yourself deal with this stress, you need to build another routine – a travel routine – that can aid you in staying fit, healthy and in prime mood for exploring the world.

First off, you need to prepare your body for traveling. You should give your immune and digestive systems a boost to make them stronger. Aim to do this before you head off on vacay.

Before going on a trip, you need to feed your body with all of the essential nutrients


You may benefit from natural supplements to your diet. Changes in climate, environment, air pressure and other elements can seriously affect our digestion. This can ruin our mood, energy levels and really sour your travel. Your immunity is directly related to your digestion so it’s very important to eat fresh whole-foods, probiotics and similar healthy food.

Different supplements will help you with different things. Use alkaline blends to support your digestion, herbal and mineral blends to support your immunity system and increase your water intake.


Eating plenty of fruit and vegetables will give you plenty of vitamins that will support your immune system. You can also take supplements like multivitamins to further boost your system. Take vitamin C which can support your immune system, energize your body and it’s an antioxidant as well. Vitamin B6 can convert protein into stored energy and reduce symptoms of fatigue and tiredness. Vitamin A is a supplement can strengthen your immunity and maintain cell growth as well as maintain healthy gut.

During long flights you can get cold or flu symptoms that can ruin your trip. Carry essential oils such as peppermint or eucalyptus to help open your sinuses. Simply adding a few drops to hot water and inhaling can offer immediate relief.

After the flight you may feel some effects of a jet lag. In order to help your body get back to its regular function, you should make sure that you move a little after your flight. Do some gentle exercises in order to regulate your muscle aches, draw more oxygen to your muscles, regulate your body’s rhythms and so on. Alleviate your symptoms by doing the same exercises you regularly do.

Enjoy hot tea & infusions

Hot water infusions can help your water retention and any discomfort that you might feel while travelling. Here are some of the best options for infusions:

Detoxify with some Manuka honey, lemon and hot water that will flush out toxins and reduce inflammation.

Ground yourself with some ayurvedic teas like Pukka’s Three Cinnamon Tea.

Restore your balance with herbal blend teas without sweeteners.

If you are feeling nauseous, you should drink calming blends with ginger and peppermint.

Best Ways to Active on Holiday

Best Ways to Stay Active on Holiday

Travel, family gatherings and similar holidays make it challenging to stay active. In addition, we also tend to overeat and spend time lounging around.

Here are some tips on staying active over holidays:

  • Plan ahead
  • Exercise every day for ten to twenty minutes
  • Get creative – park further, take the stairs, enjoy more tours, help with housework and so on.
  • Have plenty of family activities
  • Take advantage of every season – do seasonal activities
  • Do everything in moderation – occasionally indulge in various activities

Helpful Tips for Eating Out on Vacation

Helpful Tips for Eating Out While on Vacation

Restaurant and grocery stores often have enough healthy food that can help you with staying fit and healthy. Healthy travel items just may be towards the back, past the delicious delicacies!

In order to make sure that you keep up with your routine, find healthier choices of food and drink:

Hydrate with drinks like water, low fat milk, and unsweetened tea.

Smaller portions – Share your main dish and ask for smaller plates.

Order side dishes which are served on smaller plates.

Pack snacks that can keep you fed for a longer amount of time.

Fill your plate with fruit and vegetables – order healthy food.

Eat low amount of calories, fat and sodium – most menus allow you to see this.

Avoid buffets, people tend to overeat there.

Eat whole grains – ask for these in restaurants.

Never worry about “cleaning your plate.” Pack up leftovers for later or share with your companions. There's no point in overeating to the point of discomfort because you feel guilty about wasting.

Staying healthy on your travels doesn’t have to be so difficult. Just make sure that you have planned in advance and are determined to stay healthy. However, give yourself a break sometimes – it’s a vacation after all!



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Written by Wayne Parker

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