How to Eat Healthy when Travelling

Many people are fond of eating on stop overs as they travel, which is not such an advisable way of doing things. Eating is not bad, but it can be risky to your health if you do not watch what you eat when you are out there. There are some foods you really need to avoid, as they may cost you adverse health impacts.

Raw Deal

Fruits and vegetables are great for you, b ut in places where the water isn’t safe to drink, raw produce is best avoided. Crops are often watered with tainted water, and raw ingredients are often cleaned with unsafe tap water. While cooking kills off pathogens, salad ingredients and other raw fruits and vegetables don’t have that layer of safety.

Sun Warning

Stay away from food left out in the sun. The Centers for Disease Control (CDC) estimates that more than 200 diseases can be spread through food, and since the heat of the sun hastens bacteria growth, it’s wise to exercise care at picnics, when eating street food, and in situations in which food is exposed to the heat from direct sunlight.

Shoo Flies

Prepared food—particularly buffet and street food—is prone to flies, so if you’re considering food that’s sitting out, make a quick bug scan part of your decision-making process. If the halo of flies around your prospective meal is reminding you of the Charlie Brown character Pig-Pen, seek food elsewhere.

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Drinks are paramount in daily life. However, you need to be very careful when taking drinks, especially if you are travelling and do not know well the sources of the drinks around and whether they are safe or not. Tapped water and squeezed juice are some of the drinks you should keep at bay when you are traveling.

Tap water

In most developing countries, tap water should probably not be drunk, even in cities. This includes swallowing water when showering or brushing your teeth. In some areas, it may be advisable to brush your teeth with bottled water. Tap water can be disinfected by boiling, filtering, or chemically treating it, for example with chlorine.

Fountain drinks

Sodas from a fountain are made by carbonating water and mixing it with flavored syrup. Since the water most likely came from the tap, these sodas are best avoided. Similarly, juice from a fountain is most likely juice concentrate mixed with tap water and should be avoided.

Freshly squeezed juice

If you washed the fruit in safe water and squeezed the juice yourself, drink up. Juice that was squeezed by unknown hands may be risky. The same goes for ice pops and other treats that are made from freshly squeezed juice.

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To avoid unhealthy eating tendencies, you can work on a number of ways to make sure you are safe.  Watch where you buy your food, eat frequently and above all, eat a lot of proteins. Buying the right food will help you avoid fast foods, while eating frequently is good to avoid compulsive eating, and proteins are good for keeping you going. All that matters is looking at what helps avoid eating habits that can bring you down when on travel.

Healthy eating starts where you stop. If you’re on the road and stop at a fast-food joint, your food choices will be limited to fast food. But if you stop at a grocery store that offers whole or healthy foods—fruits, bagged carrots, nuts, hummus—or a supermarket that features a salad bar, you quickly expand your choices (and reduce junk-food temptations).

Eat frequently, and in smaller amounts. Eating small amounts of healthy foods throughout the day sends a signal to your brain that the food supply is plentiful, so it’s okay to burn through those calories quickly. Limiting your calorie load at a single sitting also gives you lots of energy.

Eat plenty of protein. Eating the right amount of complete protein for your weight and activity level stabilizes blood sugar (preventing energy lags), enhances concentration, and keeps you lean and strong. A complete protein is any animal and dairy product or a grain plus a legume (such as whole grain bread with nut butter, or corn tortilla with beans).

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