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Whether you're planning a business trip, a weekend break or a full-fledged vacation, there are plenty of things to consider before you go on a trip.
Many people often forget the importance of eating well, but eating well does not have to be an impossible task when you're away from home.
Fast-food restaurants, oversized portions, unhealthy snacks, over-sweetened drinks and alcohol abuse are among the many temptations travelers face.
However, with a little planning before your trip, it is certainly feasible to maintain a healthy diet without ruining your trip. Read on as we examine five steps to eating well on a trip.
Prepare food before your trip
Whether it's business trips, short breaks, airport or public transport, taking away your own food is a great way to eat healthy.
Even if it is tempting to eat out, it is likely that you will overeat and make a big dent to your healthy diet.
Preparing food before your trip will avoid this trap and will also help you save money in the long run.
Stephanie Lincoln, personal trainer and expert in food psychology, explains that she's bought a food cooler that she plugs into her car's power supply so she can pick up her own products when she travels.
"I prepare meals and I bring lunch, dinner, snacks and drinks for each day of travel," she said. "So all I have to do is open the cooler and catch my food.
"For flights, I bring an insulated lunch box that you can freeze, and pack small containers of salads with protein, salad dressing, boiled eggs, carrot sticks, hummus, etc.
"All that's left in my hand luggage – nuts, dried beef, apples, individual packets of nut butter, canned tuna or chicken salad, protein shakes and a blender."
Try meal replacements
Meal replacement products have grown in popularity in recent years, although many people have not been educated because of their various benefits.
Using the best protein powders as meal replacements is a far better option than to gorge yourself on a burger laden with calories and a soft drink at a fast food establishment.
The formulas are usually protein-based, contain very little carbohydrate and contain vitamins and minerals.
Meal replacements try to cover the body's protein needs with as few kilojoules as possible, making it an excellent choice for people on the move.
Professor Clare Collins, an expert in nutrition and dietetics, says meal replacements are a sensible alternative for travelers, but recommends incorporating them into a healthier diet.
"The more days you have a restricted diet or a severe restriction in kilojoules, the more important it is that on other days, your nutrient intake is maximized if you follow a very healthy eating pattern," she said. she declared.
"You must consume enough fiber, folic acid, B vitamins, iodine, iron, zinc and other essential nutrients, in order to avoid any deficiency in elements nutritious because your diet is so restricted. "
Find your destination
The internet has made it extremely easy to find places you plan to visit before you travel.
Finding the best places to find healthy foods is a simple task, with review sites providing a plethora of information for destinations around the world.
It is also useful to learn a few simple sentences about food, whether you plan to go to a local supermarket or go to a restaurant.
Jennifer Bruning, a dietician and spokesperson for the Chicago-based Academy of Nutrition and Dietetics, says that doing research in advance is a crucial part of the trip.
"Sometimes it's hard to make a decision on the fly, especially when there are so many novelties on the menu," she said.
"If it's a language you do not know well, know how some dishes are called in advance. In this way, you will be able to recognize the words and use these dishes as the order of their choice.
"Things to consider include fresh vegetable dishes, legumes, whole grains and lean sources of protein, such as fish."
Do not be greedy!
Everyone tends to stick to a routine for his meals when he eats at home, but the wheels often fall when people go on trips.
All-inclusive hotels are known for helping you cane, offering you an endless supply of food and drink during your vacation.
Although many healthy foods are available, many people fall into the trap of hanging out when everything is "on tap".
Too much fun can seem fun at that time, but it can wreak havoc on your digestive system, especially if you eat late at night.
Excessive consumption of alcohol can also lead to an accumulation of pounds, another factor that can cause chaos with a healthy diet.
JoAnn Yanez, Executive Director of the Association of Accredited Naturopathic Colleges of Medicine, advises moderation when people go on trips.
"Do not feel the need to eat three full meals at the restaurant a day," she said. "For most people, three full-sized servings of a restaurant's size are too much for a day's caloric intake. You can request half portions or order from the appetizer menu.
Enjoy the freedom to cook
Going on vacation may seem to go against the purpose of the trip, but it's a great way to keep you in control of your food intake.
Independent vacations offer a great deal of flexibility, but also provide a foundation on which to stay healthy with your healthy diet.
Jennifer Kanikula, an expert in food and travel, says you should not overlook the benefits of cooking for yourself when you're away.
"Part of the trip is eating out and trying new foods, which does not discourage me at all," she said. "But it's likely that you will consume unnecessary calories and spend more money when you dine at the restaurant.
"When you have the ability to cook for yourself, you have more control over what you consume and you have the opportunity to prepare something healthy.
"I am always looking for accommodation in the place I visit which includes a kitchen so that I can prepare the majority of meals myself and save a few for a night out."
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