Tips for Maintaining Healthy Nutrition Habits While Traveling
As someone who often travels for work, I understand the challenges of maintaining healthy eating habits on the road. Currently, I'm in beautiful Melbourne for two weeks (lucky boy!). I’ve dusted off my vocal cords to come do some singing for Opera Australia. It's easy to fall off the nutrition wagon when you're in a new place with unfamiliar routines, tempting local delicacies, and busy schedules. However, with a bit of planning and mindfulness, it's possible to enjoy the culinary delights of a new city while still sticking to healthy habits. Here are some tips that have worked for me and can help you too.
1. Plan Ahead
Before you even leave home, take some time to plan. Research healthy food options near your accommodation and performance venues. Melbourne is a city renowned for its diverse food scene, so you're likely to find many places offering nutritious choices. Apps like Yelp and TripAdvisor can be invaluable in finding restaurants that cater to your dietary needs.
2. Stay Hydrated
Traveling can often lead to dehydration, which can make you feel hungrier and more tired than you actually are. Airplane cabins typically have low humidity levels, between 10% to 20%, compared to the usual 30% to 60% found in most indoor environments. So carry a reusable water bottle and make a conscious effort to drink water throughout the flight and make sure you play ‘catch up’ by drinking plenty for the 4-8 hours after you’ve landed. Your body will thank you! (This advice counts for double for all you vocal performers)
3. Pack Healthy Snacks
Airports, train stations, and even local cafes can be minefields of unhealthy (and ludicrously overpriced) snack options. Packing your own snacks can help you avoid these temptations. Nuts, seeds, dried fruits, and whole-grain crackers are all great options that travel well and provide sustained energy. (Just make sure you’ve eaten them before landing in Australia! They are super strict about this sort of thing over here)
4. Balance Indulgence with Nutrition
One of the joys of traveling is trying new foods and experiencing the local cuisine. In Melbourne, for example, the coffee culture and diverse food offerings are not to be missed. Allow yourself to indulge, but balance it out with healthier meals. In my opinion this helps people to enjoy the indulgences more, without feeling the negative effects of constantly going for unhealthy options.
5. Utilise Local Markets
Exploring local markets can be a fun way to experience a city's culture while also finding fresh, healthy food. Queen Victoria Market in Melbourne, for instance, offers a wide variety of amazing fresh produce. It's also a great way to get out and enjoy the city.
6. Mindful Eating
When traveling, it's easy to eat mindlessly, especially when you're in a hurry or trying to fit meals around a busy schedule. Take the time to savor your food and eat mindfully. Pay attention to hunger cues and try to avoid eating out of boredom or stress.
7. Keep Up With Your Routine
Try to stick to your regular eating schedule as much as possible. If you normally eat three meals a day with snacks in between, try to maintain that pattern. This can help keep your metabolism steady and prevent overeating later in the day. Planning meal timing can also be a useful tool to get over jet-lag and acclimatise yourself to your new timezone.
8. Exercise Regularly
While this isn’t directly related to nutrition, maintaining a regular exercise routine can help regulate your appetite and boost your mood. Many hotels have gyms, or you can take advantage of Melbourne’s beautiful parks and go for a run or a walk. Again, exercise can be a valuable tool to get yourself into your new time zone by boosting energy levels when you need them elevated, and improving sleep quality.
9. Be Flexible and Realistic
It's important to be realistic and flexible with your eating habits while traveling. There will be times when you can't find the perfect healthy meal or you just want to enjoy a local specialty. That’s okay! The key is to make the healthiest choices you can in the moment and not to be too hard on yourself.
10. Enjoy the Experience
Finally, remember that part of the joy of traveling is experiencing new things, including food. Don’t let a strict diet prevent you from enjoying the culinary aspect of your trip. Instead, aim for balance and moderation.
By incorporating these tips, you can maintain your healthy eating habits while still enjoying all that your chosen destination has to offer. Bon appétit and happy traveling!
For more tips and personalised nutrition advice, don't hesitate to reach out and book a consultation with me at Duncan Rock Nutrition. Let's make your health a priority, no matter where your travels take you!
The world (and its food) is yours to enjoy. You can do so without ruining your health goals.