Travel is back on the agenda. Exotic locations, seeing friends and family after years apart or finally getting back to checking off your travel destination bucket list. While the thought off jetting off is exciting it also brings with it dietary challenges and temptations which can see our resolve fly swiftly out the window. If the thought of bringing home ‘excess baggage’ messes with your idea of a great holiday here are a few tips to help.
- Nutritious food options while in transit can be limited and often popular fast food chains are the only viable choice. Aim to reduce your exposure to this situation where you can. Try to eat a healthy satisfying meal before travel and take your own snacks and food on board planes when possible. Ideas are homemade trail mix or protein balls, salad and protein packed wholemeal wraps or sandwiches, fruit and wholegrain nut bars. Aim to stay hydrated with plenty of water.
- Each destination will offer a multitude of food options and we can tend to eat more than we need. Rather than having three large meals each day plan to have one significant meal while making the other two basic. For example, an egg on wholegrain toast for breakfast or some fruit and yoghurt, chicken and salad sandwich for lunch and ditch the fries or have a broth-based soup and salad.
- To avoid temptation, ask your hotel to empty your mini-bar fridge and then fill it with your own healthy snacks or breakfast options. Fruit, yoghurt, some protein such as cooked chicken or eggs, unsalted nuts and water are great to have on hand to help you avoid making poor choices when hungry.
- Set yourself some minimums and maximums. Perhaps aim for three serves of greens per meal, only two alcoholic drinks, scheduling one hour of activity a day or committing to only one visit to the breakfast buffet.
- When eating out choose grilled, steamed, poached and baked options rather than crispy or fried.
- If you are a fan of the buffet, do some reconnaissance first and check what is on offer. This allows you to plan your meal around the foods you enjoy rather than blindly filling up your plate. Try to make half of your plate plant based (salad, vegetables, wholemeal grains, legumes) and then add in good quality protein.
- If you are prone to digestive issues when travelling you may find some pre-planning can help protect against gastro-symptoms. Saccharomyces bourlardii (SB) is a yeast-based supplement that taken prior to and during travel supports digestive health. It does this by discouraging the growth of harmful microorganisms such as Clostridium difficile and E. coli which are known causes of travellers’ diarrhoea. The anti-microbial product Travelan can also be helpful taken before a meal to help neutralise the bacteria that may end up spoiling your holiday. Both of these are available from chemists.
Above all be realistic – you are on holiday. Holidays are times to relax and enjoy the environment including the variety of food on offer. If you are keeping tabs aim for better rather than perfect. This will help you avoid throwing all resolve away.
