I am Kashish Ahuja, nutritionist at The Kenko Life.
Maintaining a healthy diet while frequently traveling can be challenging, but with some planning and mindful choices, you can stay on track with your nutrition goals. Here are some practical nutrition guidelines for frequent travelers:
1. Plan Ahead for Snacks
When you’re traveling, it’s easy to rely on airport convenience stores or fast food, but these options are often unhealthy and overly processed. Instead, pack your own nutritious snacks that are easy to carry and don’t require refrigeration.
Good options:
- Nuts and seeds (almonds, walnuts, chia seeds, pumpkin seeds)
High in healthy fats and protein, these are great for keeping you full. - Protein bars
Look for bars with minimal added sugar and at least 10g of protein per serving. - Fresh fruits (apples, bananas, oranges, grapes)
Easy to carry and packed with vitamins and fiber. - Dried fruits (raisins, apricots, mango)
These are compact, but be mindful of portion sizes due to higher sugar content. - Whole grain crackers or rice cakes
These can be paired with nut butter for a satisfying snack. - Trail mix (with nuts, seeds, and dark chocolate or dried fruits)
2. Stay Hydrated
Traveling, especially by air, can be dehydrating. Dehydration can cause fatigue, headaches, and poor digestion. Make sure you’re drinking enough water throughout the day.
Tips:
- Drink water before, during, and after flights to stay hydrated.
- Carry a reusable water bottle (just make sure to fill it once you pass through security).
- Avoid excessive alcohol and caffeinated drinks as they can dehydrate you.
3. Choose Balanced Meals
When eating at restaurants, cafes, or even in airports, try to make balanced choices that include lean proteins, whole grains, and plenty of fruits and vegetables.
Example of balanced meal:
- Grilled chicken or tofu for protein.
- Brown rice or quinoa for complex carbohydrates.
- A side salad or steamed vegetables for fiber and vitamins.
4. Avoid Overeating
Traveling often means you’re in transit for long periods, which can lead to boredom or emotional eating. It’s easy to overeat when there are snacks available or when you’re not paying attention to hunger cues. Practice mindful eating by:
- Listening to your body and eating only when hungry.
- Avoid eating out of boredom—keep yourself busy with other activities like reading or listening to podcasts.
- Choose smaller portion sizes and avoid the temptation of buffets or all-you-can-eat offerings.
5. Look for Healthier Airport Options
Many airports now have healthier food options, such as smoothie bars, fresh fruit stands, and restaurants offering salads, wraps, and grilled foods. Opt for:
- Grilled or baked chicken instead of fried options.
- Salads with lean protein (chicken, tuna, or beans) and a light dressing.
- Wraps or sandwiches with whole-grain bread, lean meats, and plenty of veggies.
- Smoothies or juices with no added sugar, or opt for a green smoothie to get some extra nutrients.
6. Mind Your Portions
Traveling can sometimes lead to overeating, especially when you’re faced with tempting snacks on long flights or in new destinations. Consider these tips:
- Use smaller plates or bowls when possible.
- Avoid super-sized or extra-large portions.
- Eat slowly to give your body time to signal when it’s full.
7. Be Smart with Fast Food
If you end up at a fast-food restaurant, choose the healthier options available. Many fast-food chains now offer grilled chicken sandwiches, salads, or wraps.
- Choose grilled items over fried.
- Skip sugary drinks and choose water, unsweetened iced tea, or a small coffee.
- Opt for a side of fruit or a small salad instead of fries.
8. Limit Processed Foods and Added Sugars
Frequent travel often means quick meals on the go, which can include highly processed foods with added sugars, refined grains, and unhealthy fats. While it’s okay to indulge occasionally, try to avoid making these foods a regular part of your diet.
What to avoid:
- Sugary snacks (candy, pastries, sugary granola bars)
- Packaged junk food (chips, cookies)
- Sugary sodas and energy drinks
9. Incorporate Probiotics
Frequent travel can mess with your digestive system, especially with different time zones, food, and irregular meals. To support your gut health, consider adding probiotics to your routine.
Sources of probiotics:
- Yogurt with live cultures (look for plain or low-sugar options)
- Fermented foods (kimchi, sauerkraut, miso, kombucha)
- Probiotic supplements (if needed)
10. Get Enough Fiber
Regular travel can disrupt your digestive system. Eating enough fiber can help maintain regular bowel movements and prevent constipation. Include fiber-rich foods in your meals and snacks to keep things moving.
Good sources of fiber:
- Whole grains (brown rice, quinoa, oats)
- Legumes (lentils, chickpeas, beans)
- Fruits and vegetables (apples, carrots, spinach)
11. Healthy Hotel Room Choices
Stock your hotel room with healthy food options. If you have access to a refrigerator or microwave, you can buy fresh fruits, yogurt, or pre-cut veggies. Having a stash of healthy snacks can prevent you from making unhealthy choices while traveling.
Examples:
- Pre-sliced vegetables and hummus
- Fresh fruit (bananas, apples)
- Greek yogurt and granola
- Nut butter packets with crackers or apple slices
12. Adapt to Local Cuisine
If you’re traveling internationally, try adapting to local cuisines while making healthy choices. Many cultures have nutritious traditional dishes that feature fresh ingredients, lean proteins, and vegetables.
Examples:
- Mediterranean: Grilled fish, whole grains, olive oil, fresh salads.
- Asian: Sushi, rice with vegetables and tofu, pho (with less noodles and more veggies).
- Mexican: Grilled chicken or fish tacos with lettuce, tomatoes, and guacamole instead of fried options.
