It has been proven that a huge part of leading a healthy lifestyle is your nutrition. However, doing this as you travel is not always the easiest. With this in mind, here are a couple of my favourite personal tips that have really helped me to maintain a balanced diet whilst travelling.
Tip Number 1: Enjoy Your Food
For any diet to be labelled as ‘healthy’ it must be sustainable and must above all bring you joy.
There is no point in following any of the other tips if you are not allowing yourself to enjoy the foods you love.
For instance, how can you not have a gelato when in Italy or a waffle in Belgium? Engaging with a country’s gastronomy is part of the full experience, so make sure to make room for these fun experiences whilst travelling.
Tip Number 2: Add, Don’t Take
I came across this tip on TikTok and, surprisingly, it has probably helped the most in improving my relationship with food.
What ‘adding’ consists of is adding nutrients to an originally nutrient-weak dish; for instance, ordering a side of salad with a pizza to ensure that you are covering all food groups: carbohydrates in the pizza dough, protein in the pizza toppings (such as chicken or vegetarian meat alternatives like tempeh), healthy fats in the cheese and fibre in the form of the side salad.
The theory behind this is that you enjoy the foods that you are craving without missing out on important nutrients.
By adding rather than restricting, you can ensure that a meal is satisfying and also nutrient-dense, allowing you to eat a balanced diet and feel your best physically and emotionally.
Tip Number 3: Hydrate and Opt for Decaf
As a coffee addict myself, it is very tempting to try all the coffee shops in the town I’m visiting. You can still do this, but make sure that you are not substituting water with coffee.
This is a mistake I often make, and it is one of the things that most affects my bloating throughout the day.
When we forget to hydrate, our body retains water to ensure we don’t dehydrate.This often leads to bloating which is increased by caffeine consumption, so no water and multiple lattes is a disastrous combination for your gut.
How I personally cope with this is by reducing my coffee orders to one or two a day. Be selective with your coffee shop choices, and space them throughout your visit. This way, you get to taste a range of coffee without risking feeling bloated and uncomfortable throughout the day.
It is also helpful if you try to drink a glass of water with each meal to make sure you are still hydrating.
Tip Number 4: Alcohol
As university students, we are at the age where casual drinking is at its prime, especially when we are on holiday. What sounds better than a chic Espresso Martini in Paris? Or an Aperol Spritz in Italy? However, it is no revelation that alcohol does not make us feel our best, especially the morning after. So, my advice is drink mindfully.
Trying to cut out alcohol on holiday is not easy, so enjoy a casual drink but ensure that you are taking measures to ease the morning-after effects. For instance, line your stomach accordingly. You may be on a budget but always prioritise food over alcohol, it is better to have one drink and a filling meal than two drinks and a snack.
It is also very helpful to have water with you when you are drinking. Water is your best friend on any occasion if you are trying to look after yourself.
Tip Number 5: Listen to Your Body
When you are on the go, visiting tourist attractions, or travelling from one place to the next, your eating schedule is bound to change. If you are worried about over or under eating, listen to your body.
Your body will let you know when it is hungry so eat when you are hungry and don’t when you are not. It is often confusing when other people are eating and you are not and vice versa, but everybody has different hunger cues and there is nothing healthier than listening to your individual body. Don’t compare your hunger levels to other people’s.
Remember: eat when you are hungry even if no one else is.
Tip Number 6: Be mindful but Don’t Obsess
This final tip is similar to Tip Number 1, but it is so important. Obsessing is not resting and holidays are for resting.
Do not obsess over tracking what you eat, when, and how much. Focus on how your body feels; are you satiated, are you craving something sweet, salty? Ask yourself these questions when in doubt, but never ask apps like MyFitnessPal. Calorie counting will not necessarily lead to a healthier lifestyle; in fact, it can be really triggering.
Instead focus on the previous tips by asking yourself the following questions:
1. Am I craving anything in particular?
2. What can I add to the food I’m craving to cover all food groups?
3. Have I been drinking enough water today?
4. Have I eaten enough? Especially if I want to have a drink later?
5. How is my body feeling? Am I full? Am I satisfied?
6. Am I thinking more about food than about enjoying myself? If so, pause and acknowledge your beautiful surroundings and the wonderful people you are with. These are the moments you will remember later on, not whether you had that extra scoop of delicious pistachio gelato.
Hopefully, these tips will help you on your travels and on your wellness journey. But, if you have any questions or concerns don’t hesitate to reach out to professionals or academics whose work is available online. I am no expert and this is simply based on what I have personally read and have found helpful myself. Happy travels!