Summer is here and holidays are wonderful. But as I’m sure you know, travel can wreck havoc on the health of your gut. Weight gain, bloating, constipation and other digestive issues may crop up on your beach vacation—which isn’t very sexy.
The good news is, these common travel symptoms can be avoided with a little advanced planning. A few strategic tips will allow you to eat out at almost any restaurant and still stay on track. Plus, they’ll keep you satiated between meals.
Want to keep the bad guys at bay and protect your gut while on the go? Check out my summer travel strategy…
5 Tips for Ordering & Eating On the Go
Plan Ahead: Locate some healthy pit stops along your route. A grocery store is a great place to pick up fresh fruit and veggies to munch on. If you’re dining out, most restaurants have their menus online and some even post the nutritional information (chains mostly). Go online, check out the nutritional info/menu options and plan your choices accordingly.
Make a Fresh Start: Begin your meals with a soup or salad, as they’re filling, satisfying and nutrient-dense. For salads, order the dressing on the side and lightly dip your fork into it before each bite. If ordering soup, stay away from creamy varieties and ask if they have a dairy-free option. This way, you can avoid cream, cheese and even butter, which often cause an upset stomach.
Be Assertive: Don’t be afraid to modify the menu. Trust me, waiters are used to it. Ask questions and know the terminology. Preparations like grilled, steamed, broiled, boiled and baked are fine, but beware of terms such as creamy, smothered, lightly breaded and deep fried. Ask for sauces on the side and leave out the fries/rice/pasta/potatoes that usually come with the main and order extra veggies instead (most restaurants are happy to do this).
Drink, Please: Keep a water bottle with you at all times. We often think we're hungry when we’re just thirsty. If you’re at a restaurant, try ordering a warm drink first, such as hot water with fresh lemon slices. You’ll be surprised how this calming drink can fill you up and soothe the craving/hunger beast. Herbal teas or a small glass of kombucha are also great options. Try to steer clear of coffee, as it tends to throw off blood sugar levels and may lead to cravings and bad decisions later on.
Pack Snacks: Depending on how far you’re going, there may not be a need to stop for food. Keep a few healthy snacks in the car or in your backpack for long rides, traffic jams or airport delays. A trail mix of seeds, nuts and dried fruit is an easy, non-perishable option. Granola bars with protein and less than 6 grams of sugar also work. Check out my list of Gut Girl Travel Essentials for some of my favourite packed snacks.
Want to stay fit and healthy all summer long? Contact me to ask your most pressing questions or find out how we can work together. Until then, happy travels!