Even health-conscious individuals find that travelling throws off their regular routine and, if they don’t plan ahead, they end up eating all the wrong things. The result? Exhaustion, weight gain, and health issues such as diabetes and heart disease.

Healthy food options for travellers

According to Nancy Trejos, travel writer for USA Today, the good news is that the hospitality industry worldwide is paying more attention to the needs of health-conscious travellers (people looking for healthier food options while on the go).

Many hotels have re-designed their menus and brought in chefs who have nutrition-based training to cater for their health-conscious clients. Hyatt Hotels and Resorts, for example, have trimmed portion sizes and use more organic foods while Dolce Hotels and Resorts recently launched a “Thoughtful Foods for Thoughtful Minds” initiative with new menus that incorporate ingredients such as quinoa and flax.

Travel food plan

Eating well can help you to fight off illness and fatigue, and improve your mental and emotional state. And, while a burger might seem tastier than a salad, do you really want to be ill while travelling? A person with a food plan tends to be a healthier person overall. Starting with a healthy breakfast every day, here are 5 quick tips to help you eat well while travelling…

1. 

   Pack healthy snacks or make your own low-GI sandwich. Nibbling on dried fruit during the day can prevent you from diving into those sticky doughnuts during the afternoon tea at your next big work conference. Packed meals also mean that you will have food on hand that prevents you from grabbing a greasy take-away on the way back to your hotel room or while driving.
2. Drink water. There are countless articles on the benefits of drinking water. Did you know that we feel most comfortable when humidity is around 50% – meaning the air is 50% saturated with water? Air in an airline cabin, in comparison, can fall to as low as 1% on long flights, leaving you dehydrated and tired. Dehydration is a health killer and can lead to headaches and reduced concentration. Want something warm? Try green tea – it aids digestion and can help to relieve nausea, especially if you are nervous traveller.
3. Fresh is better than fast. When you choose your meal, think ‘tree, not factory’ and pick sides that are steamed, not fried. South Africa fitness expert, Lisa Raleigh points out that to stay healthy, we need to eat food as close to its natural state as possible.
4. Know what you’re eating. Sometimes you think you’re making a healthy choice when you’re not. Think about snack bars. Choose those that are made from whole and minimally processed ingredients and at least 8 grams of protein. Also, watch out for the sugar in these bars. Try to aim for less than 12 grams of sugar per bar.
5. 

   Make informed choices. If you’re in an airport or stopping on the side of the road during a long trip, don’t just plonk yourself down on the nearest fast food bench. See if there are other vendors selling healthier options and take time to consider these.

Destination happy and healthy

Of course we’re all going to cheat now and then. How can you possibly go to Rome and not eat gelato while waiting for your Vespa rental?

Just remember the 80/20 rule – it’s what you do 80% of the time that counts. If you plan ahead and focus on eating the right foods, you will look after your health and find that being on the road will be less exhausting and more fun than ever!