1. Make Unhealthy Snacks Inconvenient
When you’re on a plane, it’s tempting to eat anything and everything. That Oreo cookie suddenly feels like your best friend. But if you want to stay healthy while traveling, that means you can’t let yourself get too hungry—and when you have a whole plane ride in front of you, that can be hard. Pack snacks that are filling but light on sugar or unhealthy fats: nuts, fruits, veggies, cheese sticks, or rice cakes with peanut butter will keep you full (and happy) while flying.
2. Eat “In” Part Of The Time
When you’re on vacation, it’s tempting to go all out with everything. Eating in—only on-property meals or only at restaurants or markets where you know what’s in your food—can be a great way to maintain your health goals without having to stray from your diet plan. Eating at these establishments can make it easier to stick with your healthy eating habits: You know there won’t be any added sugars or artificial ingredients in what you eat, because they aren’t options! Just remember that fresh is always best: When possible, stick with vegetables and fruits instead of packaged snacks like chips or crackers.
3. Do Stay Hydrated
Stay Hydrated: You need to stay hydrated when traveling, especially if you are visiting somewhere hot. So remember to bring a water bottle with you! Drink lots of water every day while vacationing too.
When you’re away from home, it can be all too easy to settle for convenient drinking options, like soda or juice. But these choices are usually loaded with sugar and empty calories, which can set you up for cravings later on. Instead, keep a reusable water bottle filled with filtered water on hand at all times. Not only will you stay hydrated—which helps everything from your immune system to your digestion—but also saves money!
4. Do Research Before You Go
Before you head out on a long trip, set up Google alerts for your destination. Also, recommend visiting Passport Health to get yourself checked out with shots you may need before your departure date. It’s always best to play it safe. In addition, if you plan on doing any camping while on vacation, make sure you know how to build a fire and how to protect yourself from wild animals, poisonous plants, and/or severe weather. Don’t Eat Unsafely: When you are traveling in another country, do not eat food that is not served hot or that has been sitting out for hours. If unsure about what a street vendor is selling, ask someone else who has eaten there before. This goes double when eating at an outdoor market or restaurant; be wary of food that isn’t covered or refrigerated and try to stay away from salads unless they have been washed in clean water (and keep an eye on your own hands). Also, avoid buying fruit from street vendors unless you can peel it yourself right then and there; many places use dirty water and don’t properly wash their produce. And whatever you do, don’t drink tap water!
5. Think Movement, Not Exercise
Research shows that less than 40% of Americans move enough. Some people, especially those who travel often, don’t have time to invest in regular exercise or are otherwise unable to get their usual amount of movement on a given day. While it’s important to make sure you get your blood pumping regularly when you travel, remember that movement doesn’t always mean exercise. Walk around during downtime at your destination or, if it’s safe to do so, leave your car at home while visiting a city and take public transportation instead. And when you finally land in your hotel room? Put down that glass! It’s easy to be dehydrated while traveling—especially after long flights—so drink plenty of water before sleeping for a good night’s rest.
6. Don’t Skip Breakfast
Even if you’re on vacation, it’s important to get at least a few of your daily nutrients. Instead of skipping breakfast, pack healthy foods like granola bars or yogurt to hold you over until lunchtime. This will also help curb hunger throughout the day. If you are staying in a place that does not have free breakfast or food included, you should probably skip eating out altogether.
7. Eat Less Meat And More Produce
Nutritionists recommend that to avoid gastrointestinal problems while traveling, it’s important to eat more whole grains, produce, legumes, and nuts than you typically would. This way, you’ll still get enough nutrients but by eating foods that are easier to digest—and you won’t likely have unpleasant side effects. Avoid alcohol if possible: While it may seem like a good idea to take an extra shot when you’re far from home, alcohol can have adverse effects on your immune system; just because you don’t feel sick doesn’t mean your body isn’t taking damage.
8. Learn About Any New Remedies Available In Destination
Be it a stomach bug or a headache, there’s always something you can do to ease your body while traveling. Know which symptoms you can treat with natural remedies like ginger or Pepto-Bismol tablets so that you don’t need to load up on over-the-counter meds. And if you do decide to take an antibiotic when traveling, be sure to get back home before finishing the whole prescription – otherwise, bacteria will adapt and become resistant to what was once an effective medicine. Finally, ask your doctor about any recommended vaccinations in advance so that they don’t delay your trip.