Are you a traveller? If yes, then apparently your mindset is lots of food = good time. It’s exciting to take off to summer vacation to a new place to explore new cultures and foods! On the same side maintaining a healthy holiday diet can be challenging. Various seasonal holidays may encourage overeating and consumption of calorie-rich foods. Here are some tips to keep your diet on vacation healthy!
- Eat lots of different varieties of fruits but carefully. Remember, they can sometimes bring unwanted bacterial visitors, so make sure it’s washed or peeled and then chomp away to your heart’s content!
- When travelling, we often walk more than we do in our daily routines. We also might be in the hot sun for long periods. Try bringing a water bottle during day trips but check before consuming the bottled water, as they can be refilled with tap water (make sure it is sealed), causing illness.
- When on vacation, meals are skipped and larger meals are consumed to compensate. Eating small amounts of healthy food throughout the day sends a signal to your brain that the food supply is plentiful and therefore, keeps you fuller and retains the energy to explore during travel. Pack healthy snacks in your backpack such as almonds, raw vegetables, and hummus, yogurt and berries, fresh and dried fruit.
- To keep your holiday nutrition intact, invest in a bar of high-quality dark chocolate (which has between 70 to 80 percent cocoa), energy bars or granola bars. Chocolate helps to increase metabolism, helping you to burn more fat. Dark chocolate also affects the mood and soothes it.
- While ordering from a restaurant, swap the unhealthy foodstuffs with healthy options. Instead of rice, brown rice can be consumed. Dishes with oats, quinoa, barley, etc should be preferred as these grains contain more fibre and can promote satiety, keeping you energetic for longer.
- Try to keep your snacks light and bump up the fibre. Fibre fills as it slows digestion and keeps us feeling full longer. While travelling, our dietary fibre often falls short, and this may cause traveller’s constipation. Low amount of fibre in the diet leads to consumption of larger portions. Fibre-Boosting Suggestions are a handful of high fibre cereal for breakfast or a snack, whole grain options like whole grain bread, quinoa, and brown rice.
Here are some tips to avoid those unhealthy foods in your holiday diet:
- Unnecessary munching just because there’s food around and not because you’re hungry. If you feel hungry and need a snack, fruits are the best options. Some other options include vegetables, nuts and seeds.
- Be selective when choosing foods. Travellers should try to avoid uncooked salads, uncooked vegetables, and unpasteurized juices and milk products. Dry foods such as cakes, cookies, and bread or whole grains are safer options.
- Foods which are frozen may pose some health risks. They are prepared in a high risk environment by the constant freezing and de-thawing of the food that can produce harmful bacteria. There is a larger risk of contamination as the ice used for frozen can be impure.
- Avoid over-handled, raw or undercooked meat or seafood. In most cases, boiled foods are safe to consume.
- Remember the one-hour rule. Perishable foods are not to be consumed if they have been sitting out beyond one hour when the temperature is higher than 90° degrees F.
- The sauce is another thing to be wary of while traveling, especially since you don’t know what ingredients it may contain. They may be prepared with unsafe water or uncooked herbs that could pose significant threats to your health.
- Stay away from sugary teas and coffees as much as possible. Coffee may make you dehydrated and may even cause energy crash after a few hours. Keep a stock of herbal tea bags or green tea bags with you, to get your caffeine fix.
- While traveling, alcohol can prove disastrous for your diet. A lot of cocktails and alcohol mixers have loads of sugar; which leads to dehydration and drains out a lot of energy.
- Eating too many greasy or oily foods may disturb your digestion. Avoid eating food from street food stalls, which may be unhygienic and may be carrying germs too.
Over to you
Remember you are on vacation! This means that you are living your life and enjoying not only the local culture and foods but yourself too! Moderation is the key and often a few tastes grant the satisfaction you crave. Holiday diet presents unique challenges, but it’s not impossible. By keeping these tips in mind, you will help yourself feel satisfied both physically and mentally as you enjoy your holiday!