By : Saloni Deshmukh (Nutrition and Fitness Blogger)

Nutri Gyan for Regular Travelers

Traveling, whether it is a work related business trip or a vacation to escape the routine life, adds the temptation to eat new food and worse, to eat too much. Being away from home disturbs the schedule of diet and exercise. Also, this lockdown made everybody to sit at home for months. As the unlocking has started, the hidden traveler in us, is already making plans to go to new destination and gorge on outside food.


With so many fast-food chains around mostly serving unhealthy food with large portions, being casual with the diet while traveling, can wind up against you, leaving you bloated and lethargic. This will eventually kill your mood and energy to enjoy your trip. Try to eat healthily and stick to your regular schedule as much as possible.


Traveling does not need to spoil your healthy eating routine. Here are easy and quick ways to maintain a healthy diet while traveling. Whether you are traveling by plane, by road, or dining in a new restaurant to explore cuisine following tips will help you to stick to healthy eating while enjoying your trip.



Usually, business trips and luxury vacations call for air travel. And the airport is not a great place to expect healthy food. The rush of checking bags and the mundaneness of waiting in line consume all of your energy and time. Soon you realize you are starving and you turn to quick pick options around you, which are obviously not healthy.


Travel is very tiring so plan ahead. Bring some snacks with carry-on luggage to keep up with your regular eating schedule and it will keep your energy intact. Carry dry fruits, homemade trail mix, GRD Bix, dried fruits which will stay fresh and will keep you fresh.


Airport food options are generally full of sugar and preservatives. They will not satisfy your hunger and also will not keep you going actively. Try to find a restaurant providing a wholesome meal. Give a thought before ordering and eat slowly. Do not overeat, it will make you feel heavy and bloated. Consuming a wholesome meal will provide your energy throughout the day and will avoid overeating after reaching your destination.


If you are opting to eat on the plane, look for the food options which are a proper balance of proteins, fibers, and carbohydrates. If the menu is not clear, ask crew members for help or some fresh fruits. Keep yourself hydrated and avoid caffeine.


The hustle-bustle of the city calls for a long drive or road trip, especially in monsoons. On road trip you are mostly seating for a long time and can make it is easy to lose track of what you are eating and how much you are eating. Before leaving for the road keep your snack basket ready. The basket can contain fruits, healthy sandwiches, some healthy snacks (you can go through some healthy recipes provided on the GRD protein website). Snacks with fibers, complex carbohydrates, and protein, will keep you full and active maintain your blood sugar.


After eating, you can stop the car roadside and come out to stretch. Fresh air and little walking can help you with your meals to digest better. You will not be bloated or nauseated this way.


Everyone loves to try new restaurants and new food while traveling. Everyone should!! But you may find it difficult to keep up with your healthy diet plan. Schedule and plan your meal in advance. If you are going out to a fancy restaurant for dinner, eat small portions throughout the day every 2-3 hours so that you don’t end up overeating dinner. Snack on high fiber, high protein, and low calorie food.


Once you arrive at the restaurant go through the menu. Plan for a wholesome meal which will include vegetables and proteins. If the cuisine is new to you ask a waiter to explain what the main ingredients of the dish will be. Control your urge to treat yourself for every meal while traveling. Focus on protein, it will help you to fill full faster.




Common meal mistakes one should avoid while traveling:


Dehydrating yourself. Not drinking enough water can make you think that you are hungry which can lead to overeating. It is important to drink water throughout the day to prevent uncontrollable snacking.


Skipping the most important meal of the day, breakfast. Work trips can be hectic. You may find it easy not to have breakfast to keep up with your meeting schedule. But make it a point that you must find some time to have breakfast. It does not have to a big deal. Just boiled eggs and fruits, or cereals will do. Breakfast helps your metabolic engine running and control the cravings throughout the day.


Consuming oversized portions. Most restaurants serve you oversized portions. Eating such heavy meals three times a day crosses daily calorie intake for most people. Seek help from a waiter or manager for food portions. Ask them if serving half portion is possible, if not pack the half for the next meal you can enjoy on the go or at the hotel.


Eating and drinking because everyone else is. Parties and reunions can put pressure on you to overeat or drink alcohol. After-party snacking can disturb your meal schedule. Do not give in the moment. Learn to say no.


Some Simple strategies to keep in mind:


Read labels: Before buying any snack item, read the nutritional information and ingredients.


Read the description in restaurant menus: Many restaurants describe their menu item in brief which usually involves how the dish is prepared (fried, grilled, smoked etc.), main ingredients (chicken, fish, etc.) , sides ( smoked veggies, mashed potato, etc.) and sauces and herbs used for dressing. Select the healthy combination of all.


Focus on Protein: Protein helps you fill full faster and longer. It keeps you active throughout the day. Consume protein in every meal. You can keep GRD Bix with you as a high protein snacking option.


Say no to empty calories: Avoid food with no nutritional value such as chips, sodas, alcohol, and most of the packeted goods.


Plan meals: Plan meals at the start of the day according to your schedule of the day. Keep healthy snacks handy, it will prevent you from opting for quick pick fast foods.


Make use of hotel gym: With healthy food, you should go for some workout. It will keep your digestion smooth and your mind fresh. If your hotel does not have a gym, do bodyweight exercises like squats, lunges, pushups in your room.


Keep track of calorie in and calorie out: This will help you to maintain numbers on your weighing scale.



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