It is possible to maintain a healthy diet while on the go because, in case you fall ill not just the trip gets spoilt, but it also takes a toll on your health.

Traveling can be enjoyable and something that you always look forward to, but it often involves a disruption of our daily routines, especially our eating habits. However, it is possible to maintain a healthy diet while on the go and is also crucial for our overall well-being. Because, in case you fall ill not just the trip gets spoilt but it also takes a toll on your health.

Here we have listed down some valuable tips and strategies to help you make nutritious food choices and eat well while travelling.

Plan Ahead:

Take some time before your trip to research the dining options at your destination. Alomg with the places to visit, it’s important to look for restaurants that serve healthy food as well, or maybe, grocery stores that sell fresh fruits and vegetables and other nutritious snacks. When you’re in a hurry, having some non-perishable, healthy snacks on hand, such as nuts, home made granola bars, and dried fruits, can be a lifesaver.

Stay Hydrated:

Travelling can be dehydrating, especially if you’re flying. Its important to carry a reusable water bottle and refill it regularly. Avoid excessive consumption of sugary beverages and opt for water, herbal teas, or infused water with slices of fruits.

Choose Balanced Meals:

When dining out, aim for balanced meals that include lean protein, whole grains, and a variety of vegetables. Opt for grilled or baked options instead of fried foods, and choose salads with lean proteins. Be mindful of portion sizes, and consider sharing larger meals if they are too big.

Snack Smartly:

Snacking can easily derail your healthy eating efforts. Pack portion-controlled snacks like pre-cut veggies, hummus, yogurt, or whole-grain crackers. These options provide nutrients and help you avoid the temptation of unhealthy airport or gas station snacks.

Mindful Eating:

Take time to savour your meals and pay attention to hunger and fullness cues. Eating mindfully can prevent overeating and help you enjoy your food more. Avoid distractions like screens while eating, and focus on the flavors and textures of your meal.

Limit Processed Foods:

Processed foods are often high in salt, sugar, and unhealthy fats. Try to minimize your consumption of pre-packaged snacks, fast food, and sugary treats. Instead, opt for whole foods like fresh fruits, vegetables, nuts, and lean proteins.

Don’t Skip Breakfast:

Starting your day with a nutritious breakfast sets a positive tone for the rest of your meals. Look for options like whole-grain cereal, yogurt, fresh fruit, or whole-grain toast with nut butter.

Be Cautious with Alcohol:

Alcohol can be dehydrating and calorie-dense. If you choose to drink, do so in moderation and balance it with plenty of water. Consider opting for lower-calorie options like wine or light beer.

Accommodate Dietary Restrictions:

If you have dietary restrictions or allergies, communicate them clearly to restaurant staff or when booking accommodations. Many places are willing to accommodate special dietary needs.

Listen to Your Body:

It’s important to listen to your body’s cues and make choices that align with your individual needs and preferences. It’s okay to indulge occasionally, but aim for balance and moderation.

Here’s a quick list of 10 tips to help you keep your camera safe while on holiday so you can enjoy yourself and not worry about your photography kit.

1. Make A Checklist

Before you leave for the airport make a list of all the equipment you’re taking with you, writing down the serial and model numbers, too. It’ll also help if you take photos of your equipment for your records.

2. Check Your Insurance

Make sure you have the right insurance just in case your equipment’s stolen or damaged. If you’re unsure if your equipment’s covered, read your policy or ring your insurer.

3. Put Your Equipment In Your Hand-Luggage

Camera gear is fragile so don’t pack it in the case you plan on checking in at the airport. If you do, you run the risk of equipment getting damaged. Do remember to check the size and weight restrictions on luggage with the company you’re travelling with as airlines tend to have different rules/restrictions when it comes to luggage you can carry-on.

4. Don’t Take Trips On Your Own

If you’re planning a few day trips don’t go alone. That way, when you’re framing up your shot, your ‘buddy’ can watch your camera bag and any other equipment you have.

5. What’s Your Bag Look Like?

Don’t use a bag that screams: “Look! I have a very expensive camera in here.”

6. Don’t Put Your Bag Down

Even when you’re taking a photo don’t leave your bag on the floor and never leave it unattended. When you’re in busy locations such as markets, carry the bag on your front as if it’s on your back, there is the chance that someone could access it without you knowing. You may think you look a little silly but that’s better than finding all of your gear’s gone.

7. Carry Spare Memory Cards

Don’t just take one memory card with you as if it’s stolen or lost that’s it. Always carry a spare in your bag and keep one locked away in your hotel room too, just in case.

8. Try To Fit In

Having confidence and looking like you know where you’re going (even if you don’t) will mean you’re less likely to be bothered. Try to blend in rather than stand out as a tourist.

9. Put Your Equipment In A Net

You can buy safety nets which you place your equipment in and then you fasten the net to a solid object that’s fastened down.

10. Use A Safe

Most rooms have safes that will fit memory cards, chargers, a smartphone or a small DSLR body in. If you have lots of kit or there’s no safe in your room, ask at reception to see if they have them available at the desk. Just make sure you make a note of everything you hand over and take images so you have proof if anything goes missing.

No more overpacking or lugging around heavy suitcases!

Packing is often the least exciting part of your trip

From worrying about what to pack to whether or not your suitcase stays within your airline’s baggage limit, packing for your vacay can get stressful.

Packing for a one-week trip? Suddenly it feels like you need to bring your entire wardrobe, and get it to fit within your suitcase, no less. Like we said — stressful, huhu!

But the truth is, it doesn’t have to be that way.

Looking for better ways to pack more efficiently? Here are eight tips to make full use of your suitcase:

1. Create a checklist and make sure to cross things off as you pack

You can easily do this through your phone (or write it down, if you prefer). Try breaking things down into categories, and include important details like your passport and a small sum of emergency cash in the local currency.

From the clothes and accessories to electronics that include chargers, adapters, and powerbanks, note things down! If you’re on certain medications or have things like prescription contact lenses, remember to add them to your list too.

Then, check things off the list as you pack them in your suitcase so you don’t leave out anything you’ll need.

2. Consider planning outfits in advance

You know the saying the early bird catches the worm? Well, it applies here. Take an extra step and plan what you will wear while away on holiday.

If you’re already thinking of posting photo updates on your social media feeds, then you may already have ideas of what to wear forming in your mind. You can make it easier by having your itinerary planned out, as well as checking the weather for the days you will be at your destination.

Plus, you can get a good gauge on whether to include extra pieces of clothing or accessories, eliminating the likelihood of overpacking.

3. Opt for wrinkle-proof clothes or outfits that require little to no ironing

Materials such as knits, wools, spandex, and polyester are not only able to resist wrinkles, but are also pretty versatile. This includes clothes you’d typically get from the outdoor section of sporting goods stores, which often offers more lifestyle pieces, perfect for travelling.

Clothes like leggings or a cute T-shirt can pull double duty — one night’s pyjama bottoms can be the next day’s yoga pants, for example. On top of that, these types of clothes are also usually quick-drying, so you can easily wash them at your accommodation and rewear certain pieces.

4. Try folding and packing the KonMari way

Made popular by organising darling Marie Kondo, folding your clothes according to the KonMari Method may just change your life. With her trademark simple approach to tackling messiness, you can expect to maximise space while keeping your luggage looking neat and tidy.

Kondo first introduced her signature technique in her 2010 book The Life-Changing Magic of Tidying Up, where she teaches the art of folding clothes neatly and standing up vertically in your closet. Of course, this method works in your travel suitcase too.

The result? You’ll prevent wrinkles, save space, and as the tidying expert would say, express gratitude for every item that sparks joy.

Here’s how to fold a short sleeved shirt the KonMari way:
Step 1: Place shirt on a flat surface and fold one side toward the centre
Step 2: Fold the other side the same way
Step 3: Fold in half lengthwise, and leave a little gap at the edge
Step 4: Fold in half or thirds
Step 5: Stand the tee upright

5. Make use of packing cubes

Packing cubes not only help you efficiently organise the contents of your suitcase, but they also work as added protection to your clothes in case of accidents like spills.

Plus, you’ll be able to group and arrange your clothes accordingly, whether it is all bottoms in one or following outfit styles for the day. Used laundry can also be kept separately this way too.

Nowadays, you can even find compression packing cubes online, designed to get rid of excess air and give you a little bit more space in your suitcase.

6. Keep a separate toiletry kit just for travelling

By keeping a small pouch or bag filled with your go-to toiletry essentials, you won’t have to worry about forgetting items, especially ones that you may use on the day of your travels — or worse, forgetting your entire toiletries bag altogether.

You can include miscellaneous (and flight-friendly) things such as safety pins, bobby pins, tweezers, a small pack of tissues, and the like. These can help you in a pinch for situations like wardrobe malfunctions or grooming emergencies, which can be annoying to deal with during your travels, especially when there’s no way to fix them.

But, remember — only pack essential items that won’t add unnecessary weight to your bag. To avoid the risk of forgetting your toiletry kit altogether, you can store it in your suitcase (after replenishing supplies post-vacay) for easy packing each time you travel.

7. Pack heavier items at the bottom of your suitcase

A well-balanced suitcase ensures you can roll it without difficulty. You can do this by packing the heaviest items at the bottom, like winter boots and coats, which gradually get lighter in weight towards the top.

Make sure the weight matches on both sides of your suitcase too. All of this also ensures your bag doesn’t tip over easily, giving you more control while you move about.

8. Last but not least, don’t stress!

It is better to underpack rather than overpack, as shops and stores are always going to be available in the vast majority of places you travel to. So, anything that you do forget, you can usually just buy from your destination.

Run out of clean clothes? You can always wash them at local laundry places (or even your bathroom sink at the accommodation).

As long as you have your phone, and important documents like passport and IC, you’re good.

Exercise can help you unwind and relax, but with limited time and space during travel, choosing the right kind of workout matters.

Getting your daily dose of exercise is oftentimes difficult when travelling. However, leaving behind your home does not mean you need to leave your exercise routine as well.

Exercise can help you unwind and relax, but with limited time and space during travel, choosing the right kind of workout matters. They should be comfortable, accessible and low-maintenance. Additionally, they should help reverse any discomfort caused by continuous sitting and energise you by promoting blood circulation and movement.

Yasmin Karachiwala, a fitness instructor took to Instagram to share tips on the same. “If you’ve ever endured a long-haul of train/flight, you know just how exhausting it can be. Today, I’m sharing with you some essential stretches to keep your feeling rejuvenated during those lengthy flights and get mobility in your neck, spine and ankle. If your flight is longer than 2-3 hours, you must try to do these stretches every 2 hours.”

Here are 5 stretches you can do in your seat to bring some movement to your body:

Neck Mobility

Our neck plays a vital role in our daily activities, from turning our heads to looking up or down, said Utsav Agrawal, fitness coach, FITTR. “Poor neck mobility can lead to discomfort and limited movement,” he added.

Steps: (4 reps each side)

*Sit upright.
*Turn your head to the right & look at the right shoulder, then drop your right ear to the right shoulder and slowly rotate your head from right to left until your left ear is over your left shoulder.
*Lift your head to look at the left shoulder and chin to the centre. *Repeat on the other side

Explaining the benefits of this exercise, Agrawal said, “Neck rotations help to increase the flexibility and range of motion in your neck, reducing stiffness and tension. This exercise also helps relieve neck pain caused by poor posture or excessive computer work.”

Thoracic Mobility

The thoracic spine or the upper back is an area that often becomes stiff and immobile due to poor posture or sedentary habits, shared Agrawal.

Steps: (4 each)

*Round your upper back, imagine you are hugging a big ball.
*Then take your hands overhead in a Y and open your chest to the ceiling.

“This exercise helps improve posture, increase shoulder mobility, and reduce upper back pain. Enhanced thoracic mobility also contributes to better breathing and improved overall spinal health,” noted Agrawal.

Spinal Rotation

The ability to rotate your spine is crucial for various activities, such as reaching across your body or engaging in sports.

Steps: (4 each)

*Take your right hand over your left knee and rotate your torso to the left.
*Repeat on the other side.

According to Agrawal, this exercise helps increase the mobility and flexibility of your spine, reducing the risk of lower back pain and improving your ability to perform rotational movements in daily activities or sports.

Glutes Stretch

The gluteal muscles are responsible for hip movement and stability. Agrawal said that stretching them regularly can enhance mobility and prevent tightness.

Steps:

*Sit upright and take one leg over the opposite knee to form a figure, *Keeping your back neutral, hinge forward from the hip and hold on for 10 seconds.

The benefits of this exercise include alleviating tightness and improving hip mobility. “It can be particularly beneficial for individuals with sedentary jobs or those who engage in activities that put strain on the glutes, such as running,” said Agrawal.

Ankle Mobility

When your ankle is flexible, you have a greater range of motion during your activities. “Including ankle stretching and strengthening in your daily routine can help prevent accidents. It also aids in walking properly and prevent knee and hip muscles from weakening,” said Agrawal.

Steps: (5-10 each)

*Circle your foot in one direction for 5 to 10 counts.
*Reverse directions.