Top 6 Balanced Nutrition and Healthy Diet Tips When You Travel

WHEN YOU THINK of eating on the road, chances are, you probably think of fast food first. But just because you’re traveling doesn’t mean you have to eat foods that will compromise your health.

Making better food choices will have give you healthy body and good energy on-the-go. As athletes know, healthy food and plenty of water sustain your energy levels, fuel your muscles, and help you to recover quickly. The food you eat on the road will serve as your traveling repair kit.

1. Healthy eating starts where you choose to stop

If you choose to stop at the fast-food joint, your will face the limitation with only having 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.

2. 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 ok] to burn through those calories quickly.

Limiting your calorie load at a single sitting also gives you lots of energy. Eating too many calories in one meal—even if they’re healthy calories—sends your brain the message that leaner times must be around the corner, so those calories will get stored as fat. Eating too much at one sitting can also make you sluggish and sleepy.

3. Eat lots of of protein

Eating the right amount of complete protein—one containing all the essential amino acids your body needs—for your weight and activity level stabilizes blood sugar (preventing energy lags), improves concentration, and helps you in gaining lean muscle and be strong.

When you need energy for a long hike, a long drive, or a day at the beach, stoke your body with high-quality, lean protein.

4. Pack snacks so you’re not skipping meals

Often when we’re traveling, we don’t have access to food at regular intervals. Or worse, we skip meals so we can have that big piece of chocolate cake later. The problem is, your body responds as if it’s facing a food shortage and your metabolism is disturbed to slow down to prevent you from starving.

To keep your mind and body humming, pack healthy snacks in your car or backpack. Examples are almonds, raw vegetables like carrots, tomatoes and hummus, yogurt and berries, fresh and dried fruit like raisins, hard-boiled eggs, instant healthy beverage and etc.

5. Avoid “feel bad” foods

You know what these are: They’re foods you crave, but leave you feeling sick  after you eat them. When you’re on the road, it’s particularly essential to avoid foods that drain your energy and deflate your mood.

Foods to avoid: (1) simple carbohydrates or high glycemic foods, such as fruit juices, sodas, refined grain products, or sugary and starchy snacks; (2) anything deep-fried; (3) nonfat desserts and sweeteners, which are loaded with chemicals that your body can’t easily metabolize; (4) anything partially hydrogenated (this includes non-dairy creamer, Jiffy-style peanut butter, margarine, and most packaged baked goods); (5) excess alcohol; (6) high sodium food such as salted snacks, preserved fruits and etc.

6. Hydrate yourself with lots of water

Yes, water is a food. More than 60% of your body is made up of water. Your body needs water for virtually all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings.

Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water.

Travel Essentials List

It is useful and organised if you have a travel essential list when you are in your business trip or holidays – you know, a comprehensive international travel checklist.

Do keep this page for your reference before your journey, it is very useful for you to pack your travel essential or refer to the list to help you in packing.

Step 1: Choose Your Main Luggage

Wherever you’re planning to go, pick luggage that is versatile, lightweight and big enough to hold all your essentials. It will be good if the luggage is still under warranty. Traveling with a piece of luggage with broken wheel, handle or zipper is the absolute worst! Brands that back their gear with stand-up warranties build that promised durability into their gear. It’s also important to finding a travel bag that’s as robust as you need it to be, while also fitting all your stuff and being easy to carry.

Step 2: Organize Your Things and Belongings  

Keeping your things organized can be a challenge. One of the best things you can do when you’re packing for any trip, especially one that requires you to pack lots of layers, is to make sure you use organizers.

You will know exactly where your things are located if you use organizers as your things will be fitted in nicely and you will be able to put more things in it and see clearly what you have in your bag.

Start with this clothing packing list:

The Basics 

  • Lightweight clothing that can be layered
  • Long-sleeved shirts
  • Sweaters or fleece jacket
  • T-shirts and tank tops (be respectful of the culture you are visiting)
  • Pants and/or shorts
  • Belt
  • Socks
  • Sport shoes
  • Rain jacket or umbrella
  • Pyjamas/sleepwear
  • Underwear
  • Sunglasses and its case
  • Dresses and/or skirts
  • Hat
  • Scarf
  • Swimsuit or swim trunks
  • Cell phone and charger
  • Travel speakers
  • Travel pillow, eye mask and ear plugs
  • Electric converters and universal travel adapter
  • Travel apps that will help with language, directions, and money conversion
  • Convenient drystores if you are not going into Australia or New Zealand. Do consider to bring convenient instant sachet drinks, cup noodles, biscuits, chocolate bar and etc.

You’ll want to pack smart (not lots of) clothing options if your trip will take you to a variety of places, or transversely if you will be navigating off the beaten path. Having options doesn’t mean you’ll need to over-pack. (And in fact, you shouldn’t.) Just pack smart. Include clothing that can be worn on your daily adventures and then dressed up slightly with a different pair of shoes and a scarf. Maybe a dress that becomes a skirt or comfortable travel pants that can be dressed up for a day at the market. Also consider clothing with SPF or mosquito repellency if you’ll be in environments where that would be beneficial.

Step 3: Pack Your Toiletry Bag

If you’re carrying on, keep your toiletry bag light and TSA-compliant. The TSA’s 3-1-1 rule makes it easy to remember: liquids, gels, aerosols, creams, and pastes must be 3.4 ounces (100ml) or less per container and they must be in a 1 quart-sized, clear, plastic, zip-top bag. To make this as easy as possible for you, we have a set that includes four 3-ounce silicone bottles in a quart-sized clear pouch that’s wipeable and has a water resistant zipper. Click here for more info about TSA rules regarding what you can pack.

Things to pack into your toiletry case:-

The Toiletry Bag Basics 

  • Toothbrush, toothpaste, floss, mouthwash
  • Hair brush or comb, hair ties, barrettes/bobby pins
  • Deodorant
  • Shampoo and conditioner – Dr. Bronners is a good option all-in-one option for hair care, face wash, laundry and more
  • Sunscreen and face lotion with SPF
  • Make up packed in a wipeable wristlet
  • Face wash and/or makeup remover wipes and q-tips
  • Night time Moisturizer/Lotion
  • Lip balm with SPF and lipstick or lip gloss
  • Personal hygiene items
  • Feminine hygiene products
  • Extra contacts, solution, and contact case
  • Glasses and prescription sunglasses
  • Prescription medication with the label/script so that you can refill if needed and not be questioned by TSA.

Toiletry Bag Extras

  • Cologne/perfume
  • Personal mini mirror
  • Hair products like hairspray, hair gel and beard oil
  • Clothesline and detergent
  • Shaving kit and extra razors
  • Sewing kit/clothing care kit, stain remover
  • Facial tissues and/or toilet paper
  • Travel Towel
  • Scissors, nail clippers, and tweezers (must be in checked luggage)

Travel Health 

As soon as you decide to travel internationally, check the Center for Disease Control and Prevention’s website for comprehensive travel vaccines, medicines, and travel advice information. Whether you decide to get vaccinated or not is your decision, but many vaccinations require administration 2 months before travel begins. So get informed!

  • First aid kit (bandages, gauze, adhesives, etc.)
  • Personal prescriptions (copies of scripts)
  • Pain and fever relievers (also children’s strength if you are traveling with kids)
  • Thermometer
  • Cold medicines and throat lozenges
  • Diarrhea/laxative medicines
  • Allergy medicines
  • Hydrocortisone cream/antibacterial ointment
  • Multivitamins
  • Sunburn relief
  • Insect repellent/mosquito net/sting reliever
  • Motion sickness pills or bands
  • Altitude sickness pills (if you are planning to hike in higher altitudes)
  • Eye drops
  • Moleskin
  • Medicines and vaccinations specific to the region/activity

Additional Health Items

  • Hand sanitizer or wet wipes
  • Prescriptions in original packaging (you’ll want to make sure you have these in your carry-on bag just in case something were to happen to your checked luggage)
  • Sleeping medicines
  • Glasses and glasses case

Dont forget to buy your travel insurance before you depart.

Step 4: Prepare Your Personal Item Carry-On Bag 

The next thing you’ll want to do is prepare your personal item carry-on bag with anything you’ll want with you on the flight. It’s always a good idea to make sure you have an outfit (or two) and a few essential toiletries in your personal item just in case your luggage is lost. If you’ll be traveling around to multiple destinations, make sure this bag has items to keep you cozy on any train, boat or bus rides. It’s always nice to have a bag that’s easy to access so you don’t have to get into your luggage each time you need your eye mask. But remember, you’ll be carrying all of this, so keep it light and keep it safe.

We recommend you consider using a small daypack or backpack as your personal carry-on item. Here are some good things to include in your carry-on bag packing list:


  • Mobile device and charger
  • Laptop, iPad, or E-reader and charger(s)
  • Headphones (consider noise-reducing headphones if you’re sensitive to sound)
  • Camera and Go Pro/video camera, memory card, and chargers
  • Electrical converters and adapters

Travel Comfort, Entertainment, and Information 

  • Travel pillow, blanket, eye mask, and ear plugs
  • Travel journal and pen (it’s awful when you forget your pen!)
  • Books and some magazines
  • Chapstick and lotion – it’s dry up there
  • Water bottle – you’ll need to fill it up once you get through TSA
  • Guide books, travel guides, maps, language guides, etc. (if you will need any of these upon arrival at your destination, put it in your carry-on)
  • An empty bottle in case you are thirsty and you can fill up water in the airport or in the airplane

Step 5: Collect Important Travel Documents, Cash, and Credit Cards

Start by collecting all of your important documents in a travel document organizer. (This travel organizer holds a passport, ID, credit cards, coins, documents, a boarding pass, and a pen!) By bringing all your important information together, this will help ensure you have everything you need to get from one place to the next. Not sure what you need? Here’s your international travel checklist, document-wise:

  • Passport/visa(s)
  • Personal ID/Student ID card – If you’re a student, some companies, like Sta Travel, offer discount cards to ensure you get good deals while on the road
  • Frequent flyer card(s) and other loyalty program card numbers (ex: hotel chains and AAA)
  • Cash and credit card(s) – Call your credit card companies before you travel to inform them of your travel (otherwise they might turn them off to prevent perceived fraud)
  • Health insurance cards/document(s)
  • Travel insurance information
  • Reservations and itineraries – print them and save them electronically for easy access
  • Hotel and/or tour contact information
  • Transportation tickets (plane, train, bus, car, etc.)
  • Emergency contacts and important addresses
  • Copies of all these things in case you lose your wallet
  • Guide books and maps

As soon as you book a trip, it’s a good idea to double-check that your passports and IDs aren’t expired, and that they will not expire while you are traveling internationally. It should be at least a validity of 6 months before it expires for most of the countries. If you need to get a Passport for your kids, learn more here. You’ll also want to inform your bank if you’re traveling abroad so they don’t assume fraudulent activity and freeze your credit card. Also consider emailing yourself a copy of your passport, driver’s license, medical cards and itinerary, so if anything happens to them you’ll be able to access them online.

Step 6: Consider Travel Security 

In most places, travelers should always be on the lookout for pickpockets. The easiest way to keep your belongings safe is to keep them hidden and close to you. One way to do this is to stash your valuables underneath your clothing. Another way is by locking your bags closed and using reflective accents to help folks see you at nighttime. Consider these safety travel essentials:

  • Money belt or hidden pocket
  • Neck wallet
  • Undercover Bra Stash for credit cards and cash only
  • Leg wallet
  • Incognito All Terrain Money Belt which looks like a real belt!
  • Luggage Travel Lock
  • Reflective clothing and luggage accessories
  • Bring a headlamp or mini flashlight, better to be safe than unprepared

Step 7: Prepare Your Home 

If you’re going an extended trip, it’s essential to get your home in order before you go. Here are some simply tasks to think through before you head to the airport.

  • Have the post office hold your mail
  • Stop newspaper delivery
  • Set up an email autoresponder (unless you plan to be connected)
  • Arrange for care of pets, lawn, and plants
  • Pre-pay your bills
  • Prearrange school absences for children and get any home study assignments required
  • Empty refrigerator of this that will expire
  • Unplug appliances
  • Turn off heater/air conditioner
  • Turn down water heater
  • Turn off washing machine taps
  • Lock all doors and windows
  • Set up timed light system
  • Store valuables in a safe place
  • Leave house key and trip itinerary with a trusted friend
  • Leave flight and hotel itineraries with a relative
  • Reconfirm/check-in online with airline before you Uber, train, or shuttle to the airport

If you will be gone for more than 30 days, it’s a good idea to check with your homeowner’s or renter’s insurance for specific instructions.

Wherever you go, you’re going to have great time! Just make sure you go through your list of activities beforehand so that you’re able to bring everything you need and pick the right luggage. And pack light and pack smart if you are using this ultimate packing checlist. It always helps with mobility. And remember, you are a traveler. Respect the people, the culture and places you go to visit. Respect their customs, tip accordingly, try and learn their language, and truly immerse yourself in the culture. Travel changes us to be better than we were by opening our eyes and giving us newfound respect.

Wishing you best of luck! Safe journey and travel well.


Europe Travel

In the event that you are arranging your get-aways then a visit to Europe would be the correct decision. It is the most wonderful mainland on the planet and for precisely this reason one should visit this exquisite landmass. The built up actuality about Europe turned out in the year 2004 when World Tourism Organization proclaimed it as the greatest travel spot on the planet. In this year 54% of the world’s travel business originated from Europe as it were. Europe travel will give you a chance to see different traveler goals that can revive your psyche and will make your visit extraordinary. 

Europe involves different nations that are extremely rich in travel goals. These nations have different points of interest that can provide food each sort of voyager. All sort of voyagers has diverse voyaging needs. A few loves to visit shorelines, galleries, Churches and a few loves to appreciate sports undertakings. Likewise Europe go offers an opportunity to visit different verifiable landmarks Scenic excellence of this mainland has dependably pulled in a sharp and potential guest. The spots to find, here, are interminable. 

Real nations which are a piece of Europe travel are United Kingdom, France, Greece, Holland, Iceland, Germany, Spain, Sweden, Italy, Rome, Switzerland and Turkey. Each of these nations has some world celebrated vacationer area where a voyager can learn history, normal magnificence and parts more. Making a trip to these nations of Europe could be a lifetime encounter for you. 

Europe travel is one of comfort. In Europe, method of transport are completely perceived and all around oversaw. Different nations in Europe are well known for their rail systems. However this stunning landmass can be seen through ship, railroads, air transport and even through roadways. European nations are very much created with high expectations for everyday comforts, culture and conventions. 

Europe travel is the correct mix for each sort of voyager. The nations of Europe are an absolute necessity visit in a lifetime. Along these lines, on the off chance that you were arranging your trek at that point gather your sacks and move to Europe, the genuine heaven on earth. 

Jason Born is putting forth guidance for a long while. Having finished his Bachelor of Science in Travel and Tourism Business Management from Institute For Tourism Studies(IFT). He give valuable counsel through his articles that have been discovered exceptionally helpful.

Culinary Discussion

A best aspect concerning going to new places the opportunity to join testing the nearby sustenance and travel. One single nation can offer a colossal assortment of dishes. Indian cooking is extremely refined, however regularly we don’t have the foggiest idea about its differing qualities in light of the fact that the nourishment in most Indian eateries originates from the Punjabi area of northern India. The other awesome Indian styles of southern, eastern and western cookery are to a great extent veggie lover, however some incorporate sheep, chicken, angle and even goat. 

French cooking speaks to one of the best foods on the planet. A number of the dishes are rich with their utilization of cream and liquor. “Escargots” (snails) cooked in garlic spread may, alongside “frogs” legs, ” put you off your supper. France additionally has practical experience in flawless baked goods (‘patisseries’). Alcohols, spirits and a radiant selection of wines additionally welcome you when you visit France. 

The majority of the Mediterranean nations have a food worth attempting and Spain is no special case. Surely understood for its great snacks or starters called ‘tapas, ” Spanish fish dishes can likewise be exceptionally top notch. And numerous amazing wines, you may jump at the chance to test a standout amongst the most acclaimed national beverages – sherry, customarily made in Jerez from wine sustained with liquor. “Sangria” is somewhat similar to punch, produced using economical red wine with included flavors, spirits and natural product. 

In Mexico, Aztec cookery mixed with Spanish thoughts to make trademark dishes wrapped in tacos or tortillas produced using flour-based level breads. Guacamole, a velvety plunge produced using avocado crushed with oil and garlic, is a most loved Mexican dish. 

Italy is well known for pasta and pizza. Pizza is equal to our statement “pie” and was the customary lunchtime nourishment for workers in the fields. Each town used to have its open brickwork pizza stove and you could see ladies coming back from the forested areas with wicker bin weighed down with an assortment of mushrooms, to make the scrumptious ‘pizza ai funghi.’ Italian cooking is one of most old foods on the planet, with more than 300 assortments of hotdog to browse and 400 cheeses, any voyager is spoilt for decision. 

Center Eastern cookery reflects something of the Mediterranean consolidated with more eastern accents, with its accentuation on warming flavors, similar to cinnamon. As in Greece, “mezzes” or hors d’oeuvres, plunges, pickles, are eaten with flavorful breads. This cookery style utilizes a considerable measure of heartbeats, similar to lentils and chick peas, with a lot of new and fascinating servings of mixed greens, and possibly somewhat less meat. 

Thai cooking utilizes lime juice and lemon grass, to make fragile and inconspicuous flavors. Formulas mix biting, sweet, hot and acrid flavors. Surely understood for its fish sauce, Thai cooking likewise utilizes a great deal of noodles. “Sushi” rice and fish dishes may ring a bell when you consider Japanese cooking. Created over numerous verifiable periods, Japanese cookery incorporates an assortment of desserts and additionally rice-based dishes and numerous soya bean items and formulas. Chinese sustenance has cut out an overall specialty on account of its versatility. China likewise creates a stunning exhibit of green, dark, white and scented teas. 

In present day society legend, the English would be the cooks in hellfire. In spite of England’s frightful culinary notoriety, their exemplary dish of ‘fish sticks and french fries, ” shouldn’t be missed. Cook hamburger and Yorkshire pudding (which is not a sweet, but rather a flavorful backup) can’t be bettered on an icy day. 

Considering venturing to the far corners of the planet and need to join your affection for nourishment and travel? At that point visit the Michelin Food and Travel understanding, giving novel culinary travel encounters and culinary visits to enable you to arrange the nourishment excursion you had always wanted. 

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