Vacaciones y alimentación saludable


When we travel, it is time to visit new destinations, and eating out happens more often than usual. Sometimes, this can be a challenge to maintain the healthy eating we normally do, and can result, for example, in gastrointestinal problems. 

Changes in routine, limited availability of options, and trying new things without knowing how they feel can make it difficult to follow a balanced diet. However, taking into account some aspects, it is possible to enjoy the travel experience without compromising your health. 


Before you start your trip, do some research on the destinations you will visit. Learn about the types of food available, typical dishes, and healthy options at local restaurants. You can also make a list of healthy staples that you usually eat and that you can take with you, such as fresh fruits, nuts, cereals, or healthy snacks. If possible, look for accommodations with kitchens or facilities to prepare your own meals so you don’t always eat out.


If you are staying in a place with access to a kitchen, take advantage of the opportunity to prepare your own healthy meals. Visit local markets or supermarkets and buy fresh ingredients such as fruits, vegetables, lean proteins, and whole grains. You can explore local recipes and experiment with new flavors. In addition, cooking can be a fun activity and a way to connect with the local culture. If you are traveling in a group, you can organize shared meals where each person contributes a dish. This way, you will be able to enjoy a healthy and balanced diet, even while you are away from home.


When you find yourself in a new environment, it is important to pay attention to your food choices. Opt for fresh, natural foods instead of processed or fast food options. Enjoy local foods, but try to balance your choices and control portions. Try traditional dishes that are nutritious and rich in vegetables, lean proteins, and whole grains. Avoid fast food and junk food restaurants, as they tend to be low in nutrients and high in calories. In addition, these types of choices can be detrimental to your energy and can spoil your trip.


Adequate hydration is essential to maintain a healthy diet during your travels. Always carry a reusable water bottle with you and make sure you drink enough fluids throughout the day. Avoid sugary and alcoholic beverages in excess, as they can contribute to dehydration and affect your well-being. If you are traveling to destinations where tap water is not safe, opt for bottled water or use portable filtration systems. Either way, find a way to stay hydrated throughout the day with water.


Snacks are a very convenient option when traveling. Instead of relying on unhealthy options available at gas stations or airports, bring your own snacks. Some options could be fresh fruits, cut-up vegetables, Greek yogurt, nuts, or protein bars. These foods will keep you satiated and provide important nutrients. You can also investigate if there are nutritious and healthy food stores or local markets where you can buy something to eat during your trip.


When eating out at restaurants, look for those that offer healthy options on their menu. Opt for grilled, steamed, or roasted dishes instead of fried or breaded options. If you don’t know if the sauces will be good for you, ask for them separately. Also, if there is something you really want to try but don’t know if it will be good for you, you can share it with other people. If you find yourself in a place where there are not many healthy options available, choose the best options within the limitations you have.

Maintaining a healthy diet while traveling may seem challenging, but with a little planning and commitment, it’s entirely possible. Remember to research and plan ahead, eat consciously, stay hydrated, bring your own healthy snacks, and make smart choices at restaurants.

By maintaining a balanced and nutritionally sound approach to your food choices, you will be able to enjoy your trip without compromising your health. So, prepare for your next trip and enjoy all the experiences while taking care of your well-being!