Men's health

Healthy tips for travellers

If you are heading away on holiday or going overseas and are keen to control your weight and cholesterol levels then here are a few tips that may help.

  • If you are flying then keep drinking the water they offer you and mind the alcohol as flying can be very dehydrating.
  • During stop over’s in airports get plenty of exercise and limit your fat and salt intake by avoiding snacks such as crisps, salted peanuts or chocolate bars.
  • Remember food safety at all times. Avoid buying from wayside food stalls where there is no obvious sign of running water. Ask yourself can the food seller wash his/her hands between handling your food and someone else’s money?If in doubt choose cooked rather than raw food. Buy fruit you can peel.Buy sealed bottled water and use this for drinking, cleaning your teeth and making ice.Take some antiseptic gel so that you can easily clean your hands before eating.
  • Eat breakfast. Where possible try to have some bran cereal or muesli with fruit. If you include some protein like an egg, some baked beans or a yoghurt, then you will maintain your energy levels and have more fun. Just mind the bacon, sausages and hash browns.
  • Try to include bread or rice into your lunches. Rolls, sandwiches and sushi will keep up the energy far longer than a pie or fish and chips
  • Mind the hidden fat. In many countries fries are served as a vegetable so check before you order your meals. Be mindful of coconut it features in many dishes in Australia and the Islands and will put on weight.
  • Make a conscious effort to eat more fruit and vegetables. We take these for granted in NZ but these can be scarce overseas.
  • Keep drinking. Take a drink bottle with you each day and use it. Also try to have at least one low fat-milk drink each day and really watch your alcohol intake. The odd day off will make a huge difference to your overall weight tally when you decide to come home.
  • Enjoy the exercise. There are few travellers who don’t walk miles however if you are travelling by bus or car then take some gym gear as most hotels have pools and gyms these days.
  • Keep a food diary. It can be interesting to see what you eat elsewhere and will make you more aware of what you swallow.
  • Weigh yourself each week if travelling for a while. Most pharmacies and hotels do have scales it will keep you on track.

About the author View all

Lea Stening

Lea is one of New Zealand’s leading paediatric dietitians and also specialises in Sports Nutrition. She has specialised in Paediatric Nutrition for 31 years and in 1985 was the first paediatric dietitian to enter private practice in New Zealand. Lea helps families through her private consultations, public lectures, newspaper and magazine articles as well as television and radio interviews. Read more »

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