How to eat healthy while traveling

Between a long-distance trip to visit relatives or friends, a business trip and vacation travel, the common thing is that in any of these cases you will have to spend some time on the road. Therefore, almost always we have to decide what and where to eat when traveling. It would seem that in our time there is nothing to worry about: roadside cafes and gas stations are found on every road and you can always take advantage of their offers. True, eating in such places is not always safe, especially in summer. But on the other hand, food cooked at home can also go bad on a long journey and cause stomach pain, nausea, diarrhea, or even vomiting. Let’s analyze the possible food options on the road and look for the best: to be tasty, satisfying, healthy, safe and not harm the figure.

How to choose the right food for the road

If you have to spend more than a day on the road, then you need to think over the menu in advance. And here everyone is faced with the same question: “How to choose the right products for the road?”. Menu planning won’t be a problem if you know a few rules.

When traveling for only a few hours, and if there is an opportunity to run into a cafe or a store along the way, then you don’t have to bother cooking at home. But if you take home with you, then you should definitely take into account several important points.

First, let’s talk about the amount of food for the trip. Products should not be collected randomly, but clearly distributed by the number of meals on the way. If you are not traveling alone, then be sure to coordinate snack options with fellow travelers (suddenly someone has an allergy).

More specifically about what products to take on the road, and what is better to refuse, we will talk later. In the meantime, a few words about the general requirements for food for travel. She must:

• have a long shelf life;
• keep the shape (do not melt, do not crumble);
• immediately be ready for use (the product is cleaned, crushed, etc.);
• be satisfying, that is, contain the required amount of calories, vitamins and other useful components;
• be beneficial to health;
• be tasty;
• do not take up much space and not be very heavy.

Food options on the go

Vegetables and fruits

Any plant food on the road is indispensable. Vegetables, fruits and greens contain a lot of fiber, which means they are good for bowel function. In addition, plant-based foods are usually rich in vitamins and minerals that provide the body with energy and well-being. In addition, such food will definitely not be a burden on the figure.

Potatoes very quickly satisfy hunger on the road. It is rich in carbohydrates, potassium, vitamin C and some other useful substances. It is enough for a traveler to eat 200 g of potatoes boiled in their jackets to forget about hunger for a long time. In addition, this vegetable has a beneficial effect on metabolic processes in the body, and due to the presence of potassium, it removes excess fluid and salt from the tissues. An important nuance: in hot weather, boiled potatoes deteriorate very quickly, so they should be eaten first.

Carrots are known to be the best vegetable for the eyes when combined with butter or sour cream. Having it with you is a huge plus for travelers-drivers. Of course, 1-2 carrots eaten while driving will not dramatically improve vision, but they can satisfy hunger. In addition, studies have shown that this vegetable helps to endure acclimatization more easily, and also strengthens the immune system.

Celery is a real storehouse of useful components, and for a traveler this vegetable is completely irreplaceable. For starters, it is very juicy, which means it will not “press”. Secondly, it contains natural tonic substances that will help relieve stress, fatigue and excitement along the way. And another nice bonus: scientists have proven that celery has anti-aging properties.

Tomatoes may well compete for the title of the most useful vegetable. These fruits contain almost all vitamins and minerals necessary for a person. Many travelers adore tomatoes for their juiciness and ability to quickly satisfy hunger. And by the way, they got this property due to the rich content of chromium.

Tomatoes are very useful to eat in the summer, as well-ripe vegetables contain the substance lycopene, which protects the skin from the harmful effects of ultraviolet rays, slows down aging, prevents sunburn and wrinkles, and also promotes an even bronze tan.

Cucumbers are the most suitable vegetables for transportation. You can take them with you even on the longest journey. They do not spoil, keep their shape perfectly, are juicy and, despite the fact that they mainly consist of liquid, are nutritious. On the road, cucumbers can be a good source of iodine, potassium, B vitamins and ascorbic acid. These vegetables are ideal for those who are afraid of gaining extra weight on the road: cucumbers contain components that slow down the accumulation of adipose tissue. And thanks to the sulfur content, this juicy vegetable makes hair silky and nails stronger.

Citrus fruits, apples and pears are great choices for a snack on the go. But keep in mind that you should take already washed and well-dried fruits with you. Any of these fruits perfectly fights hunger. And if you are worried that you can get sick on the road, then be sure to take sour apples with you. At the first symptoms of seasickness, you should bite off a slice of sour fruit and hold it in your mouth a little.

Bananas are already a classic choice for anyone who goes on the road. And there is a reason for this. This exotic fruit is a rich source of calories, so it quickly relieves hunger. In addition, it contains a lot of potassium, so it can serve as a good natural remedy for heartburn. Thanks to the amino acid tryptophan, bananas can improve mood, give strength and vigor, so many drivers like to eat these fruits at night. Tip: if you have to travel in hot weather, choose slightly unripe fruits – they will not spoil so quickly on the road.

Eggs and cheese

Hard boiled eggs are a nutritious and practical snack on the road. They will not take up much space in your travel bag, but will provide the body with all the most important nutrients. Boiled eggs are a set of proteins, fats, vitamins and minerals, thanks to which the product receives excellent nutritional properties. Interestingly, in the composition of chicken eggs there are substances that improve mental functions, as well as activate the parts of the brain responsible for the brightness of impressions.

Boiled eggs should not be taken on the road by people prone to allergies, as well as people with gallbladder diseases. It should also be understood that in the heat this product loses its freshness after 4-5 hours. You should always keep this in mind when planning a snacking program on the go.

Cheese is the only product from the dairy group that is safe to take on the road for a snack. 200 g of the product contains almost 60% of the daily protein requirement, and in terms of nutritional characteristics, such a piece of cheese corresponds to about 2 liters of whole milk. Note: in the heat, the cheese may lose its shape a little (how much depends on the type of product), so it is more advisable to prepare sandwiches in advance.

Dried fruits and nuts

Nuts and dried fruits are a nutritious snack on the trip. Dried fruits are rich in carbohydrates, while nuts are rich in proteins and healthy fats. But before you throw a bag with such a snack into your bag, you need to prepare the products for the trip. Peel nuts in advance and roast in a baking sheet or pan. It is important to pour over dried fruits with boiling water and dry them thoroughly before transportation. Note: nuts are strong allergens and may cause unwanted reactions on the road.

Fish and meat

You can often hear that meat and fish should not be taken on the road. These products actually belong to the perishable ones, but not all of them. You just need to know what kind of fish and meat you can take on the road.

Meat on the road can be cooked independently. For example, bake chicken or veal in the oven. Almost everyone loves this delicacy, besides, it perfectly saturates the body with everything necessary for a traveler. But it should be noted that baked meat without a refrigerator is not stored for long. After 4 hours on the road, it is better not to use it, as there is a high risk of poisoning.

People with a healthy digestive system can easily afford to take raw smoked sausage. It is stored for a long time, even in warm conditions, has good nutritional characteristics. But so that the product does not deteriorate, you should not wrap it in plastic bags. It is more correct to wrap the sausage stick with a dry cloth or paper.

Fish, if taken on the road, is exclusively in the form of canned food. They have a long shelf life, perfectly eliminate hunger, are distinguished by a rich chemical composition and good nutritional characteristics. Canned food is healthy food, ready to eat. Canned fish contains a lot of calcium, phosphorus, polyunsaturated fatty acids useful for the body. Note: it is better not to take canned fish in oil or smoked sprats on the road – they can provoke indigestion. In addition, canned fish is not suitable for a morning snack on an empty stomach.

After opening the canned food, it is necessary to eat it immediately, without leaving the product in the tin (the metal can oxidizes quickly, causing spoilage of the fish).

Bakery products

But here the choice is much wider. Different types of bread, buns, cookies, crackers, gingerbread. It would seem that you can take everything from baking on the road. But no. There are also some limitations here. Experienced travelers and doctors advise against baking with buttery creams, whipped cream or perishable fillings (especially if you need to travel in hot weather). It should also be understood that rich pastries lose their freshness relatively quickly. Instead, it is better to give preference to muffins made from shortcrust or biscuit dough. Among cookies, it is better to choose one that does not lose shape and does not crumble during transportation. A good option for the road – crackers and bagels.

Beverages

Some (especially inexperienced travelers) forget that drinking on the road is even more important than food. Especially if you need to travel in hot weather. Insufficient fluid intake can cause overheating and heat stroke on the road. In addition, even slight dehydration of the body affects its performance and mental functions. You can always buy bottled water when you travel, so there’s no need to lug blocks of water around (especially if you’re not traveling with your own vehicle), but you should still bring a drink with you at first. Ideally – unsweetened non-carbonated water. It quenches thirst well and does not harm the digestive system. For travel in the cold season, a thermos of hot tea with lemon is suitable.

If an adult or a child gets sick on the road, then you can make a drink from ginger (3-4 cm of crushed root, pour 2 liters of boiling water), to which add a little lemon juice and honey. If desired, you can add a few leaves of fresh mint to the drink. Such a cocktail is useful not only for people with seasickness, but also for all travelers, as it perfectly eliminates thirst, strengthens the immune system and fills the body with many useful trace elements.

Travel meals for kids

Schoolchildren on the road can eat everything that adults can. The main thing is that all products are as fresh as possible. At the slightest suspicion of spoilage, food should be discarded. But for kids on the road, it is best to take ready-made special products. These can be mixtures that are diluted with boiling water, hermetically sealed vegetable and fruit purees. Remember that once opened, baby food spoils quickly on the road.

How to eat while traveling by car

Agree that the driver and his passengers in a road trip feel differently. Therefore, the driver on the road requires a special nutrition program.

After frequent and plentiful snacks, it can become sleepy. Therefore, drivers are advised to eat no more than every 5-6 hours. Of the products they prefer food rich in carbohydrates. The reason is that glucose activates the brain, promotes reaction speed, quickly supplies the body with energy, and also relieves stress. It is very important for the driver to always have a drink on hand. On the road, it is most convenient to drink from a thermo mug. It is easy to fix in the cup holder, it has a lid that protects against spills, and also perfectly keeps the temperature of the drink.

Many drivers sin by leaning on strong coffee, energy drinks, cola and black tea on the road. Travelers believe that caffeine will help them stay awake longer. But this effect is deceiving.

Scientists have long proven that caffeine affects the human body in two phases: first, you really feel a surge of strength, but after it, drowsiness sets in sharply, the reaction speed and the adequacy of perception of what is happening on the road are disturbed. In addition, caffeine has a diuretic property, which can create additional difficulties along the way.

Where to have a bite

Not everyone has the desire or the opportunity to take snacks with them on the road, especially since you can always have a bite to eat in roadside cafes. But the choice of an institution must be approached very carefully, since it is very easy to get poisoned in such institutions. There is a little secret how to choose a good cafe even in an unfamiliar area. Experienced travelers advise: stop at those establishments near which truckers are parked. Usually they eat in establishments tested by many drivers, where the food is high quality, tasty and always fresh.

How to choose the right food

On the road, it is often tempting to try something exotic from the local cuisine. But experts do not advise doing this. You never know how your body will react to a new product or spice. After a meal with unusual dishes, you can get a “bonus” in the form of allergies, diarrhea or nausea.

If you buy a ready-made product, please note that it must be either freshly prepared or stored in the refrigerator – away from infectious flies. It is especially dangerous to buy meat or fish dishes, as well as salads with mayonnaise, which were stored in the wrong conditions. When buying a snack in a store, you should always pay attention to the label: expiration date and composition.

Whether it’s a homemade meal, lunch at a roadside cafe, or a packed lunch from your local supermarket, remember to always wash your hands before eating when you’re on the road. The risk of catching an intestinal infection along the way is very high. Washing your hands does not mean rinsing them with water from dust and sweat, you should disinfect them with soap or other antiseptic. You can use wet disinfectant wipes.

What else to take with you on the road

If you have a long trip ahead, then it will be useful to check the travel first aid kit. It should contain drugs for indigestion and allergies. Many people suffer from constipation while traveling. To avoid this, it is useful to drink magnesium preparations on the road. In addition, this substance is useful to drink to improve sleep and relax muscles.

Also, the traveler’s digestive system will be grateful for a portion of probiotics. Such drugs will help the body to adapt faster on the road and get used to new food, as well as support the immune system.

Nowadays, travel is much more comfortable than it used to be. Canvas uncomfortable backpacks have been replaced by ergonomic ones, the role of maps and compasses has been taken over by a GPS navigator, and modern cars make the trip even more comfortable. And to make the trip as pleasant as possible, we just have to take care of proper nutrition on the road. What food to take with you on a trip, and what is better to refuse – you already know.

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