Wednesday Wisdom: Healthy Eating While Travelling

Maintaining a balanced diet on the road can take time and effort, particularly with limited kitchen facilities, unfamiliar food options, or tight schedules. However, with careful planning and mindful choices, staying on track with your dietary goals while travelling is possible. Whether you’re travelling for work or leisure, these tips will help you nourish your body without sacrificing convenience or flavour.

1. Preparing Nutritious Meals with Limited Kitchen Facilities

Even if you stay in accommodations with minimal kitchen equipment, like a microwave or kettle, you can still prepare healthy meals. The key is to choose non-perishable or easily stored ingredients that can be combined quickly for balanced meals.

Start by stocking up on healthy snacks such as nuts, seeds, dried fruit, and whole grain crackers. These are not only easy to store but also packed with nutrients. Instant oatmeal packets are an excellent option for a convenient breakfast, and they can be prepared with just hot water. Add toppings like nuts, seeds, or dried fruit for a nutrient boost.

Pre-cooked grains like quinoa or brown rice are filling and nutritious for lunch or dinner. These can be quickly reheated and paired with canned beans, pre-washed salad greens, and tinned fish such as tuna or salmon for a well-rounded, protein-rich meal. If you have access to a microwave, consider microwaving sweet potatoes or steaming frozen vegetables as quick sides to enhance the nutritional value of your meals.

2. Finding Healthy Food Options in Unfamiliar Locations

Travelling to new destinations often means discovering exciting new cuisines. While this can be one of the joys of travel, it can also pose a challenge when trying to maintain a healthy diet. A little research beforehand can make all the difference.

Look up local grocery stores, farmer’s markets, and health food shops in your destination before you arrive. These places often offer fresh produce and wholesome ingredients that you can use for simple, healthy meals or snacks. If you’re dining out, search for restaurants that offer grilled, steamed, or roasted dishes instead of fried or heavily processed options. Many places now cater to health-conscious diners, with menus offering whole grains, lean proteins, and an array of vegetables.

When navigating restaurant menus, look for terms such as “baked,” “grilled,” or “steamed,” as these usually indicate healthier cooking methods. Opt for side dishes like salad or steamed vegetables over chips or bread. And don’t be afraid to ask the waiter for adjustments, like requesting sauces on the side or substituting fried sides with healthier options.

3. Managing Dietary Restrictions and Preferences

Travelling with specific dietary restrictions or preferences can be tricky, but it’s manageable with some planning. For those travelling to countries where English may not be widely spoken, consider carrying a translation card that clearly states your dietary needs in the local language. This is especially important for those with food allergies or specific requirements like gluten-free or vegan diets.

Before your trip, use apps or websites to identify restaurants that cater to your dietary needs. Apps like HappyCow are especially helpful in locating vegetarian or vegan-friendly establishments. Additionally, contacting restaurants in advance to discuss your needs can help alleviate any concerns about menu options.

Many hotels and accommodations also offer gluten-free, vegetarian, or other specialised meal options upon request. Taking advantage of these services can help ensure you stick to your dietary preferences while travelling.

Conclusion

Maintaining a healthy diet while travelling doesn’t have to be complicated. By making minor adjustments, planning, and being mindful of your choices, you can continue to enjoy a balanced, nutritious diet on the road. Whether preparing simple meals in your accommodation, exploring local healthy food options, or navigating dietary restrictions, staying healthy while travelling is achievable with a bit of effort and foresight.

Staying on track with your nutrition boosts your energy and mood and enhances your overall travel experience, ensuring you feel your best regardless of your journey.