People should aim for 8 to 10 cups a day – way more if you’re flying. The good thing is that most airports now have filtered stations. When you’re excessively hungry, greasy and unhealthy food seems like a better option to your brain. Eating a healthy snack to keep hunger locked away is a great method for preventing this.
Eating a healthy diet can help you maintain a healthy weight, give you the energy you need to care for your patients, and reduce your risk for chronic diseases. Watching what you eat while travel nursing is easy when you follow a few tips. You may be tempted to stop for fast food on your way home or order delivery when you’re staying in an unfamiliar environment.
Foods to avoid
Making well-balanced choices in transit can help keep unnecessary snacking under control. When people stay in hotels during their business travel, they can find plenty of ways to break their usual healthy eating habits. The following are some pointers to help resist some of the temptation. Planning meals can help to prevent overeating by ensuring meal choices aren’t driven by immediate hunger. If planning ahead is not possible, keeping healthy snacks on hand will help to tide travelers over until the next meal.
Nourishing Your Journey: Healthy Eating Habits That Travel With You
You don’t need to burn extra calories if you’re eating differently, but it can be something to play with. In the case that it’s not feasible to pack these things with you, check if there are any grocery stores near where you’re staying. If accessible, you can plan to buy your own goodies when you get there. “We either want to eat fun foods all the time or we go overboard trying to avoid them altogether,” says Wright.
Meal examples
- With a more intentional approach, you’ll enjoy making memories and eating meals rather than continuing to snack simply because the plate is in front of you.
- Rather than avoiding local specialties entirely, enjoy them alongside nutrient-dense foods that support your energy and health.
- By packing nutrient-dense snacks, researching food options ahead of time, and staying mindful of portion sizes, you can maintain your nutrition goals wherever your journeys take you.
- As cheesy as it sounds, I thoroughly enjoy experiencing another culture and getting involved with the locals.
- But even the most syrup-dripping buffet can be an opportunity to get creative about building a nutritious breakfast.
- Also hydrate throughout the day with water and other unsweetened beverages,” says Janet Brancato, MS, RDN, My Nutopia.
By packing nutrient-dense snacks, researching food options ahead of time, and staying mindful of portion sizes, you can maintain your nutrition goals wherever your journeys take you. Small, consistent healthy choices during your travels support your wellbeing, prevent energy crashes, fulfill your weight loss goals, and help you fully experience your destination. With these strategies in your travel toolkit, you can explore the world while nourishing your body properly. This will help you feel satisfied without the bloating and bellyache caused by fast food. Baby carrots, apples, grapes, cheese, and turkey sandwiches are examples of healthy snacks to bring on the road.
Non-perishable foods
Often, the easiest way to figure out what you’re eating and how foods have been prepared is to ask the server about it. You may want to buy your food from a local market, since fresh fruit or vegetables can make a difference, even for a short business trip. Now into the less popular, but just as important, topic of staying healthy… FITNESS.
How can I find healthy restaurant options in an unfamiliar city?
(5) If you’re tracking calories, stick with roughly the same intake you’ve been tracking at home. For people with a history of disordered eating, there are resources to keep track of what you’re eating without getting into the numbers. One helpful way is to use the size of your palm, fist, and fingers to measure your portions. “Some of these are still processed, but since you’re getting to select them ahead of time you can be more choosy,” https://www.who.int/initiatives/behealthy/healthy-diet says Wright. “And you’re not as likely to find these more nutrient-packed options at a gas station convenience store.” Tomato, onion, lettuce, maybe even peppers — top that patty with plenty of veggies.
Configure your habits for short vs. long trips
The beverage cooler often holds more pitfalls than the food section, with numerous options loaded with high-fructose corn syrup and artificial sweeteners. Selecting plain water, unsweetened iced tea, or sparkling water is the most direct way to bypass liquid calories. If coffee is needed, choosing black coffee or adding a small splash of milk is preferable to pre-mixed, heavily sugared specialty drinks. Depending on what kind of trip it is, maybe you’re going to be hiking, surfing, or swimming. If it’s a business trip to a new city, you can spend some more time walking to explore. And if you’re relaxing at a home with family for the holidays, try out a virtual yoga class, or take a jog around the neighborhood.
Mindful Eating: The Key to Enjoying Your Food
When you don’t have time in the morning, try a protein shake or fruit smoothie. Bring them along anywhere you go so they’re readily available. No matter what corner of the world you roam to, there are bound to be dozens of tours that involve hiking, biking, swimming, paddling, or rock climbing. Even if you are not a thrill seeker, tour operators will offer different levels of activities, so a beginner level will be just as calorie torching! Plus, it’s a great way to see more of a destination and make memories that will last a lifetime.
Choose Safe Water Sources
When you’re on a work trip, it can be difficult to keep a balanced diet. You may skip a meal here and there for the sake of making your next meeting or taking your next call. But because proper nutrition is a key component of performance, that’s a short-sighted approach. According to the philosophy of mindful eating, when you make conscious decisions about which unimeal reviews complaints foods you consume, it’s beneficial for both your brain and body. Here are six foods that make great, healthy snacks for your trip.
Planning Ahead for a Healthy Trip
Aiming to do something similar while traveling may be difficult, especially if you need to get all of your food from somewhere other than your own kitchen. Think of your usual habits as a total amount of food for the day, and split it up as you see fit. Make Activity Part of the PlanOne of the most joyful (and healthful) ways to experience your destination is through activity. That can mean walking and biking through local cities, taking historical walking tours and kayak trips, and fun activities like a traditional dance class, snorkeling, or swimming. If you’re vacationing in a city, slow down and explore it on foot. “It’s always a good idea to keep a few stress management techniques on hand since stress can sometimes derail our best health intentions.