How Important is Nutrition While Traveling?
Each individual will have a different answer, it’s up to you to decide
Trying the local food while traveling is often one of the most exciting and fun parts of traveling
Not all foods have to be eaten with the goal of optimizing nutrition. A delicious pastry or dessert offers us energy, which we always need while travelling, and so many non-nutritive benefits like pleasure and enjoyment, and are part of creating lasting memories of your time traveling.
With that being said, often when traveling we are significantly more active and require more nutrients, or more planning, to get through our day! As well, adding variety to our diet by trying new foods can help support our health
Hydration:
You will likely require more hydration, especially if you’re travelling to a different climate. Generally you are walking and moving more compared to home. Both hot and cold climates can increase your thirst.
Carry a water bottle and refill whenever possible
Ask for tap water when you sit down for a coffee, a meal, a snack or a drink
Hydration also comes from foods like fruit, vegetables, soups, yogurts, and other liquids like juice, coffees, etc.
Keeping your energy levels stable helps to keep you going for the entire day, and avoid any “hangry” moments
Eat more! Prioritize a good breakfast, and carry snacks for throughout the day
Yogurt, especially Skyr or Greek yogurt are quite accessible in many countries. Yogurt offers a great source of energy, fats & protein which helps keep your energy levels stable. Even if the plan is to grab a pastry or snack later, having something more substantial can help keep you going for longer.
Keep shelf-stable snacks on hand to have throughout the day. Granola, protein, snack bars and some fruits (like banana, apples and oranges) are some examples. There's often such a good variety in every country and are easy to throw in your bag without worrying about spoiling.
When you're sitting down for meals try to prioritize having a protein food and a carb. Whether that's meat, eggs, legumes or pulses, cheese, and/or yogurt. Rice, breads, baked goods, starchy vegetables, fruit, and other grains make great carb sources
Try the local fare!! Crepes (salty and sweet), fish and chips, pastries, sausages, street foods, dumplings, etc.
A health diet is one that includes ALL foods without shame or guilt clouding the experience. Traveling is about seeing the sights and immersing yourself in the culture, which includes food!
-Kassandra Lestrat RD
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