Healthy Traveling Tips - Q&A

What are your top 3 tips for eating when on holiday?

  • When traveling, the quality of the food in restaurants is out of your control. Thus, it is important to read the menu and ingredients. You can definitely ask for necessary adjustments like cooked vegetables, a salad or baked potatoes instead of fries, mashed potato or onion rings as side dishes.

  • If possible, pick wholesome fresh foods or lean grilled meats instead of processed or fast-food meals. Also, don’t forget to order the dressing on the side and dip in it instead of pouring it all as it is usually loaded in calories.

  • Remember that you can delight in the taste of new cultural foods whether they are main dishes or desserts, as long as you practice mindful eating and moderation.

    How can I avoid overeating and overindulging? 

  • Aim for 3 main meals and 2 healthy snacks a day by eating every 4 hours or so to keep your hunger levels controlled. This way your urge to nibble on chocolates or chips between meals would decrease. 

  • Sleep balances the hormones that help control your appetite, mood and blood sugar levels. When you do not sleep well, the body compensates the lack of energy with higher food intake. Hence, rest on the plane, nap when needed and have 7 hours at least of night sleeping time. 

 

Is it bad to eat the meals on a plane?

  • It is not bad to eat the meals of the plane as you might be feeling hungry at that particular time. However, do not feel obliged to eat if you already had a meal before your take-off and the trip is relatively short. You also do not have to finish the plate as it might exceed your portions’ needs.  The trick is to eat slowly while listening to your body’s hunger and fullness cues.

  • Skip the bread and crackers and stick to the main meal and side dish.

  • If it is breakfast time, avoid the croissant and butter. Also limit juices as they add unneeded calories and sugar; instead enjoy fresh fruits!

  • You can ask for the light/sandwich/fruit meal beforehand, if available on the flight.

 

Are there any healthy snacks/drinks you recommend people have when on a flight?

  • Healthy snacks could be fruits (fresh or dried), raw nuts or small cereal bars. You can also prepare a nut butter sandwich as it doesn’t spoil easily. Those options are usually easy to keep in your bag and grab when needed.

  • If you wish to have a fizzy drink, you can enjoy sparkling water instead of soft drinks.

 

What other dietary tips do you have for long-haul flights and layovers in airports?

Long flights can leave you bloated and sluggish. Some tips to reduce those symptoms:

  • Stay hydrated with water.

  • Pack herbal tea bags such as ginger tea to reduce motion sickness and ask for hot water in the plane.

  • Avoid fatty foods and gassy foods (such as cruciferous vegetables like cauliflower and legumes/beans)

  • Go to the airport early to make sure you are not stressed or rushed.

  • Avoid the bar as alcohol and caffeine are dehydrating. They also make you more susceptible to motion sickness.

  • Do not forget to eat your fruits and veggies to avoid constipation.

 

What are good breakfast options from the morning buffet?

  • During the breakfast buffet, try to choose 1 option each day instead of having a variety of foods. This will make you control your portions and fully appreciate what is on your plate.

  • Good options are omelet or boiled eggs with bread, cheese with toasts, yogurt with granola / bran cereal and oat meals.

  • Keep the croissant and pancakes for rare occasions as you might be trying out other new desserts during your touristic trip.

  • Watch out for butter, sweet spreads, juices and added sugar in coffee or tea.

  • Add vegetables and fruits for their fiber content and the following feeling of fullness. 

 

What foods should I avoid while on holiday?

  • Watch out for fried foods, sweets, sweetened drinks and alcoholic beverages. Aside from being low in nutrients and giving you unneeded calories; those foods may make you feel tired, unsettled and unsatisfied. 

  • If you feel like having a dessert, consider it as your meal or half it with your traveling partner! Sharing is caring

    I want to build my immunity before travelling, how can I do that with my diet? 

  • Load with vitamins, minerals and antioxidants. A diet rich in fruits and vegetables before traveling will be helpful in preventing a variety of infections and diseases.   

  • Some of the most effective anti-bacterial foods are onions, honey and fermented food such as kimchi and pickles.  

  • Antiviral herbs are known to inhibit the development of viruses and simultaneously boost the immune system such as Echinacea, elderberry, garlic, ginger, oregano, zaatar/thyme and black tea.

     

I love smoothies when I am on holiday. Are these healthy options?  

You can definitely enjoy the freshness of smoothies! The fibers from skin of fruits are usually kept in smoothies and this makes them healthier than juices. It is also a great way to enjoy a colorful blend of natural and wholesome ingredients!

However, some smoothies are light and considered as a snack (such as green or fruit smoothie) and others are more condensed and considered as a meal (such as ones with milk, nut butter or seeds).

What are some of the most nutritionally dense fruits and vegetables we should aim to get into our diets when travelling?

Particularly known fruits and vegetables that are high in vitamins and anti-oxidants include cherries, berries, tomatoes, oranges, grapefruit, bananas, broccoli, kale, spinach, Brussels sprouts and cabbage.

 

Is there anything else you would like to share or add?

  • Once you land, aim for at least 10000 steps a day, by choosing a hotel with a gym facility or by walking while discovering new touristic places. This keeps your metabolism going and helps you burn those extra calories you’re about to indulge in! 

  • Keep your healthy target realistic, like simply maintaining your weight this time of the year instead of gaining.

What are your top 3 tips for eating when on holiday?

  1. When traveling, the quality of the food in restaurants is out of your control. Thus, it is important to read the menu and ingredients. You can definitely ask for necessary adjustments like cooked vegetables, a salad or baked potatoes instead of fries, mashed potato or onion rings as side dishes.

  2. If possible, pick wholesome fresh foods or lean grilled meats instead of processed or fast-food meals. Also, don’t forget to order the dressing on the side and dip in it instead of pouring it all as it is usually loaded in calories.

  3. Remember that you can delight in the taste of new cultural foods whether they are main dishes or desserts, as long as you practice mindful eating and moderation.

 

How can I avoid overeating and overindulging?

  • Aim for 3 main meals and 2 healthy snacks a day by eating every 4 hours or so to keep your hunger levels controlled. This way your urge to nibble on chocolates or chips between meals would decrease. 

  • Sleep balances the hormones that help control your appetite, mood and blood sugar levels. When you do not sleep well, the body compensates the lack of energy with higher food intake. Hence, rest on the plane, nap when needed and have 7 hours at least of night sleeping time. 

 

Is it bad to eat the meals on a plane?

  • It is not bad to eat the meals of the plane as you might be feeling hungry at that particular time. However, do not feel obliged to eat if you already had a meal before your take-off and the trip is relatively short. You also do not have to finish the plate as it might exceed your portions’ needs.  The trick is to eat slowly while listening to your body’s hunger and fullness cues. 

  • Skip the bread and crackers and stick to the main meal and side dish.  

  • If it is breakfast time, avoid the croissant and butter. Also limit juices as they add unneeded calories and sugar; instead enjoy fresh fruits! 

  • You can ask for the low-calories meal beforehand if available on the flight.

 

Are there any healthy snacks/drinks you recommend people have when on a flight?

Healthy snacks could be fruits (fresh or dried), raw nuts or small cereal bars. You can also prepare a nut butter sandwich as it doesn’t spoil easily. Those options are usually easy to keep in your bag and grab when needed.

If you wish to have a fizzy drink, you can enjoy sparkling water instead of soft drinks.

 

What other dietary tips do you have for long-haul flights and layovers in airports?

Long flights can leave you bloated and sluggish. Some tips to reduce those symptoms:

  • Stay hydrated with water.

  • Pack herbal tea bags such as ginger tea to reduce motion sickness and ask for hot water in the plane.

  • Avoid fatty foods and gassy foods (such as cruciferous vegetables like cauliflower and legumes/beans)

  • Go to the airport early to make sure you are not stressed or rushed.

  • Avoid the bar as alcohol and caffeine are dehydrating. They also make you more susceptible to motion sickness.

  • Do not forget to eat your fruits and veggies to avoid constipation.

 What are good breakfast options from the morning buffet? 

  • During the breakfast buffet, try to choose 1 option each day instead of having a variety of foods. This will make you control your portions and fully appreciate what is on your plate.

  • Good options are omelet or boiled eggs with bread, cheese with toasts, yogurt with granola / bran cereal and oat meals.

  • Keep the croissant and pancakes for rare occasions as you might be trying out other new desserts during your touristic trip.

  • Watch out for butter, sweet spreads, juices and added sugar in coffee or tea.

  • Add vegetables and fruits for their fiber content and the following feeling of fullness. 

 

What foods should I avoid while on holiday? 

  • Watch out for fried foods, sweets, sweetened drinks and alcoholic beverages. Aside from being low in nutrients and giving you unneeded calories; those foods may make you feel tired, unsettled and unsatisfied. Enjoy them whenever the craving is kicking hard!

  • If you feel like having a dessert, consider it as your meal or half it with your traveling partner! Sharing is caring!

 

I want to build my immunity before travelling, how can I do that with my diet? 

  • Load with vitamins, minerals and antioxidants. A diet rich in fruits and vegetables before traveling will be helpful in preventing a variety of infections and diseases. 

  • Some of the most effective anti-bacterial foods are onions, honey and fermented food such as kimchi and pickles.

  • Antiviral herbs are known to inhibit the development of viruses and simultaneously boost the immune system such as Echinacea, elderberry, garlic, ginger, oregano, zaatar/thyme and black tea.

 

I love smoothies when I am on holiday. Are these healthy options?  

You can definitely enjoy the freshness of smoothies! The fibers from skin of fruits are usually kept in smoothies and this makes them healthier than juices. It is also a great way to enjoy a colorful blend of natural and wholesome ingredients!

However, some smoothies are light and considered as a snack (such as green or fruit smoothie) and others are more condensed and considered as a meal (such as ones with milk, nut butter or seeds).

What are some of the most nutritionally dense fruits and vegetables we should aim to get into our diets when travelling?

Particularly known fruits and vegetables that are high in vitamins and anti-oxidants include cherries, berries, tomatoes, oranges, grapefruit, bananas, broccoli, kale, spinach, Brussels sprouts and cabbage.

 

Is there anything else you would like to share or add?

  • Once you land, aim for at least 10000 steps a day, by choosing a hotel with a gym facility or by walking while discovering new touristic places. This keeps your metabolism going and helps you burn those extra calories you’re about to indulge in!  

  • Keep your healthy target realistic, like simply maintaining your weight this time of the year instead of gaining.

Stéphanie

 

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