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Eating healthy and staying physically active is hard enough when you’re home and can control
what you eat and how you exercise. Eating right and exercising is even more challenging when
traveling and unable to stick to your normal routine. Hours in the airport may leave you hungry
with limited healthy food options, a road trip may mean fast food and long hours of sitting, and a
destination trip may mean lots of indulgent food your body isn’t used to eating.
Managing your diet and activity level is a personal choice, and there’s no single definition of
“being healthy.” Eating healthy means choosing foods that meet your specific nutritional needs
based on your health history, physiology, and goals. Similarly, your exercise routine will depend
on these factors and the type of exercise you enjoy. Remember, what works for someone else
may not work for you. The best diet and exercise routine is something you can adhere to
long-term and while traveling.
Nova Vita Solutions
Nova Vita Wellness Centers are here to help improve your energy and how you feel from the
inside out. We’ll set you up for balanced health before and after traveling and improve your
longevity and quality of life. If your traveling has led to dehydration symptoms, our Hydrate
Infusion will help replenish any losses. Our Cleanse Infusion will help remove toxins and
support a healthy digestive system after lots of indulgent meals. Nova Vita regularly hosts
Hydration Happy Hour with discounted infusions and boosters tailored to improving your
nutrient levels. Additionally, our medical weight loss program is tailored to each individual and
can help lower your risk of obesity and diabetes. Book an appointment online today and explore
how Nova Vita can help improve your health and wellness journey.
How to Stay Healthy While Traveling
Whether you’re going on a once-in-a-lifetime vacation, are going back to your hometown, or are
attending a family reunion, you might, understandably, be more relaxed with your nutrition and
exercise routine. And that’s okay! We’re here to provide you with simple strategies to balance
your nutrition and exercise while still treating yourself on vacation.
1. Plan Ahead for Healthy Eating
Snack Smart
One of the biggest challenges while traveling can be having little control over what you eat.
Hunger between meals can lead to poor eating habits, including overeating, quickly eating
processed foods, and not getting enough nutrients. To prevent these habits, pack healthy snacks
on the go to keep temptations at bay. Try snacks with high protein such as cheese, unsalted nuts,
fresh fruits and vegetables, hard-boiled eggs, whole grain crackers, or granola bars. Look for
snacks high in protein, fiber, and mono and polyunsaturated fats, instead of processed or
high-sugar foods. Keep plenty of snacks on hand to avoid a trip to the vending machine.
Choose Healthier Alternatives
When traveling, you will likely eat out, whether it’s due to a lack of kitchen space, you’re
socializing, or are looking to experience new ethnic cuisines. When you eat out, you’re likely to
consume more calories because the portion sizes will typically be bigger than a home-cooked
meal.
No matter where you dine, consider swapping out some of your sides for a healthier alternative.
Try to prioritize protein and achieve a colorful plate with at least half of it being full of
vegetables. Some other healthy dining-out tips you can follow are listed below:
● Pass on the processed rolls and non-butter spreads.
● Start with a side salad or broth-based soup instead of a fried appetizer.
● Ask for grilled items instead of fried ones.
● Request your sauce or dressing to be on the side.
● Ask for substitutions: steamed vegetables instead of french fries, etc.
● Box up part of your meal and save it for later to prevent overeating.
● Drink lemon water or unsweetened iced tea instead of soda or alcohol.
Stay Hydrated
Whether you’re sightseeing and walking a lot or are catching up with old friends in a local bar,
make sure you’re drinking plenty of water throughout the day. If you are dehydrated, your
symptoms may be confused with hunger, which can lead to overeating. Staying hydrated will
help prevent unhealthy snacking, energy loss, and headaches, and overall keeps you feeling your
best. Carry a reusable water bottle and drink water as much as you can, especially during busy
travel days filled with dehydrating flights.
2. Eat Mindfully
Don’t Skip Breakfast
While traveling can be hectic, it’s important to start the day with a healthy breakfast. Eating a
high-fiber and protein breakfast will keep your metabolism running, keep you energized, and
help curb cravings later in the day. A quick breakfast can still be healthy; eggs, whole-grain
cereal with fruit, yogurt, and avocado toast are all great ways to get the energy you need.
Watch Your Portion Sizes
Be mindful of the portion sizes when dining out. Consider ordering a few healthy appetizers
instead of an oversized entree, or share meals with your travel companions. This helps prevent
overeating, as well as allows you to try various dishes. When you’re hungry, you’re more likely
to eat fast and overeat, so be sure to slow down and start with smaller portions.
Balance Indulgences
Traveling is exciting and eating food you enjoy is part of the experience. You’ll likely want to try
local cuisines and treats, but remember to balance indulgent meals with healthier choices
throughout the day. The key is to aim for moderation, not restriction. An easy way to remember
this is to embrace the 80/20 rule. The 80/20 rule means that 80% of the time you eat generally
healthy, while the other 20% of the time you treat yourself to a delicious treat. Eating perfectly
while traveling is not always realistic, but the 80/20 rule helps you balance your nutrition.
3. Embrace Exercise Opportunities
Get Your Steps In
The CDC recommends that adults get 10,000 steps in a day, however, most adults only walk
3,000-4,000 steps a day. Humans were designed to walk and the best way to explore a city is by
foot and stumbling across hidden gems. The best part about walking around a new destination is
that you forget you’re exercising. If you’re traveling back to your hometown or a familiar place,
consider social activities that help you get your steps in. Invite a friend or family member on a
hike, walk to your local restaurant, and always take the stairs.
Do Bodyweight Exercises
Chances are you know simple workout moves that can be done in small spaces without any gym
equipment. While you’re watching TV, waiting for room services, or planning tomorrow’s
itinerary, try fitting in a quick workout.
Some easy bodyweight exercises include sit-ups, squats, lunges, push-ups, jumping jacks, and
leg lifts, all of which help get the blood flowing as if you hit the gym. If you’ve walked miles
throughout the day, stretch before bed to help your body relax.
Try a New Local Activity That Gets Your Heartrate Up
No matter where in the world you’re exploring, there are bound to be plenty of tours and
activities that involve some form of exercise. Examples include hiking, biking, paddling
boarding, ice skating, skiing, and rock climbing. These activities not only help you burn some
calories, but they’re a great way to see more of a destination.
Get Back on Track
Remember that traveling often means a break from your typical routine. It’s normal to treat
yourself, switch things up, and try new things. Staying healthy while traveling is all about
balance and taking days off is part of maintaining that balance. Your body may not be used to it,
but having a healthy relationship with food and exercise will help you make smart choices. Nova
Vita is here to help you be diligent about getting back to eating and exercising well after a
vacation. Contact us today to get back on track with your wellness journe.
