Cathal BarryEating healthily while traveling can be a real challenge. Regardless of whether the trip is for business or pleasure, it’s always difficult to stay ‘on track’ when you’re out of your daily routine.
I’ve encountered such struggles on my travels back and forth to Rome recently to cover the Synod on the Family.
Littered with temptation, Italian menus are notoriously enticing and it’s not always easy to opt for the healthier dish!
Whether its pasta or pizza, sometimes you just can’t say no. So here are some tips I try to stick to when abroad:
Drink more water: Our bodies are composed of approximately 70% water and nearly every aspect of our body’s function relies on it, so the need for water can hardly be overstated.
Water suppresses your appetite, so you don’t eat as much. Drinking plenty of water also prevents fluid retention, because your body won’t try to retain water if it’s getting enough.
Drinking water also helps your body burn stored fat. If you’re not drinking enough water, your liver will be forced to help your kidneys detoxify your body. When you drink plenty of water, your kidneys don’t need any extra help, so your liver will be able to metabolise stored fat more efficiently.
Ease off the alcohol: Moderate alcohol consumption is something that comes naturally to some of our European counterparts, like Italy and France, where it is normal to have a glass of wine or two with meals. Just be careful not to overdo it every day because alcohol is full of hidden and empty calories which can really add up over time.
Choose wisely: The aforementioned tempting cuisine in some parts of the world is unavoidable when travelling. It is possible, however, to enjoy the local specialities while avoiding adding inches to your waist. Try to avoid heavy carbohydrate based meals and opt for meat or fish with a side of vegetables instead.
Always wave the bread away before starters, opt for fruit as a desert and try stick to the one glass of vino while you’re at it!
Snack smart: It’s so easy to grab a chocolate bar or a bag of crisps if we’re hungry, instead of reaching for something healthier, especially if you are on the go. So when you’re traveling try keep your snacks as healthy as possible.
Nuts are nutritionally dense and contain plenty of vitamins, minerals, carbohydrates, healthy fats and protein. You can make your own trail mix by combining a selection of nuts such as almonds, pecans and walnuts. You can throw in some dried fruits too.
Apart from tasting good, fruits are also packed with fibre, rich in nutrients and help to lower your risk of a wide range of diseases and health conditions.
Know your limits: The most important thing to keep in mind when you’re abroad is portion control. It’s something you take for granted when cooking for yourselves but it’s an entirely different story when several courses are dished up to you fresh from the restaurant’s kitchen. Just remind yourself at each meal to stop when you’re starting to feel full!