Walsh Nutrition | Safe and Healthy Travel Tips by Maryann Walsh, MFN, RD
Healthy Travel tips by Maryann Walsh, MFN, RD
nutrition, hydration, exercise, healthy eating, dietitian, nutritionist, walsh nutrition, maryann walsh, snacks
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Safe (and Healthy) Travels!

Traveling is a major part of life for many whether it be for business, pleasure or a combination of both. Sometimes the change in schedule and food choices can lead to discomforts like fatigue, bloat or weight gain! Maintaining your healthy lifestyle while traveling can help you feel great while on your trip and once you get home.

Be mindful of your eating

While mindful eating and paying attention to hunger and fullness is sometimes easier to practice when you are in your normal daily routine, while traveling it can be a bit tricky.
Just because the flight attendant hands you some peanuts and pretzels doesn’t mean you need to eat them! If you aren’t hungry for them kindly decline or take them and keep them for later! The same goes for meals on flight, just because it is being served, doesn’t mean you need to eat all of it, especially if you have a meal planned for later that afternoon or evening once you land.
When dining with a group, if you aren’t hungry for a full meal, don’t order one! You can still participate in meals by ordering a couple of small plates and sharing with others.

Watch the grab and go snacks

A variety of grab-and-go snacks are plentiful at airports and rest stops, but before you actually do “grab and go” read the label! Many of those small packets count as two (or more!) servings, meaning that you are taking in twice as many calories as you may realize. If you don’t trust yourself to not eat the whole thing, then choose items in smaller packages, or, be mindful and make sure to only eat 1/2 or 1/3 (or less) of the package.
You can also make your own grab and go snacks or take some time before you travel to look for healthy options at the supermarket to pack with you, so you are prepared!

Staying hydrated

Airplane cabin air can be dehydrating, and lack of hydration can zap your energy and lead to false hunger sensations! Make sure to focus on staying properly hydrated in the hours leading up to your flight. You can pack a water bottle with you, just make sure to empty prior to going through airport security and refilling once you are through security. When on the flight, choose items like water or seltzer and avoid the sugary drinks! The soda and juices may sound refreshing and tempting but can pack on empty calories. If you choose to enjoy a couple of alcoholic beverages (in air or on land) make sure to drink a glass of water between each one.

Exercise

If you exercise regularly when at home, then set a realistic goal for while you are away. Even if your hotel doesn’t have a gym, try to make an effort to take the stairs when you can or go for a walk (if the area is safe of course!) Even an inexpensive set of exercise bands can be a great addition to your travel necessities for you to sneak in a short and sweet resistance workout in your hotel room. Here are some great ideas from SELF magazine: https://www.self.com/story/8-workouts-you-can-do-in-a-hotel-room-in-20-minutes-or-less


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