If you are planning to travel, take note of these helpful diet tips by celebrity nutritionist Rujuta Diwekar.

There can’t be a better therapy than travelling. Escaping from the usual chores and setting yourself free at an idyllic location is something we all need at some point. Backpacking helps us to reboot our minds and soul and bury our worries for some time. But enthusiasm is not the only thing you need to make your trip a success! Eating the right food is also important as it ensures that you remain active throughout the journey. A couple of delicious samosas go great with a cup of tea while we are on the move but those chasing a fitness goal might want to keep their hands off them.

Travelling can often disrupt our eating schedule. But nutritionist Rujuta Diwekar, in her latest Instagram post, offers some health tips for those bitten by the travel bug. Take a look:

Here Are Some Diet Tips Suggested By Rujuta Diwekar While You Are Travelling:

1. Avoid Tea and Stay Hydrated

A hot cup of tea or coffee is an essential beverage for journeys. However, the nutritionist advises against consuming chai on the flight and 60 minutes before and after boarding. She also suggests avoiding tea and coffee in a moving vehicle and stresses staying hydrated. Instead of hot beverages, one can keep a water bottle handy and try sipping for the whole journey.

2. Stay Active

Travelling may affect your workout regime but it shouldn’t make you completely inactive. According to the nutritionist, one should opt for hotels that offer access to a gym or provide a yoga mat. She suggests packing your own yoga mat and doing five Surya namaskars on a daily basis. In addition, one can also consider lying in ‘suptabaddhakonasana’ for five minutes at bedtime.

3. Carry The Right Food

Travelling often includes eating a lot of junk and munching a variety of snacks. The nutritionist says that travellers can order food like khichdi, dal chawal, risotto or pasta for dinner and tell the hotel staff when you would like to eat it. When you crave something while you are in transit, chewing some peanuts, pistachio, and cashews, can help deal with it.

Top family travel tips on everything from entertainment to the best time to travel

You’ve booked a dream family holiday in a bucket list destination, and now there’s just one thing standing in the way of you and sun, sea and fun – a long-haul flight.

For some people, the thought of as long as 12 hours on a plane with children is enough to put them off booking a break in a far-flung destination, but with some planning and strategic booking, you will not only be able to survive a long-haul flight with children, but maybe even enjoy it!

Here are seven tools to make long distance travel a breeze, from the time of your flight to the essentials you need in your hand luggage.

Choose your departure time carefully
This is going to be one of the most effective ways to boost your chances of long-haul flight success – choosing the right flight time for you and your family. A daytime flight increases your chances of spending lots of time pacing up and down the aisle and trying to keep little ones entertained, whereas a nighttime flight will hopefully ensure you can all get some sleep, helping the journey to go quicker.

On an evening flight you will likely have an hour or two with the lights on while the meal is served, before they are dimmed for the night, giving you all the opportunity to rest.

Pack plenty of snacks

Snacks are an essential when travelling with children, especially if you’re worried your little ones won’t eat the in-flight meals. Stash some of their favourite snacks in your hand luggage to avoid any hangry meltdowns throughout the flight. Meanwhile, if you’re travelling with a baby, advice from gov.uk states that you are allowed to carry enough baby food, milk and sterilised water as you need for the journey. There is no legal limit to how much you can take, however, individual containers of breast milk must contain no more than 2,000ml.

Bring entertainment

While you don’t want to weigh down your hand luggage with toys and books, a few carefully-selected activities can help to keep children entertained on a long-haul flight. Think colouring, activity or sticker books, or games you can all play together during the journey. Avoid packing toys or games with small pieces, as you may find that you spend much of the flight rummaging around on the floor trying to find lost parts under the seats, not fun for anyone.

A bit of screen time is okay

If there’s a time when screen time may be called for, it’s when you’re confined to the cabin of a plane for hours on end. Take advantage of the entertainment system on board most planes, which will likely have films or episodes of their favourite shows to keep children entertained for a while. You could also try audiobooks or music as a way to engage little ones without them spending the whole journey staring at a screen.

Stretch your legs

Take it in turns to get up and walk up and down the aisle every couple of hours to help children burn off any pent-up energy, keep them entertained, and stretch your legs. It’s also a good idea to encourage your children to be as active as possible at the airport before boarding your flight, to try and avoid them feeling restless early on in the journey – and maybe even tire them out enough to sleep.

Don’t worry about what other people think

There’s bound to be some challenging moments during a long-haul flight, especially with younger children and babies, but try not to worry too much about what other people think. You’re likely to find many other passengers are in the same position as you or may have been in the past, so they will be more understanding than you may think.

Remind yourself why you’re travelling

In trickier moments, remind yourself of the reason why you’re travelling, and the trip you have to look forward to once the journey is over. Take some deep breaths and try to keep calm; regulating your emotions and avoiding getting too stressed will not only help you to handle the situation better, but it can also help your child to calm down too and nip meltdowns in the bud.

How to travel alone — and love every minute.

Seeing the world as a solo traveler can be a thrilling experience. After all, you get to choose the destination, stay in whichever hotel you want, see your top wishlist attractions, dine in all your favorite restaurants, and generally do whatever you wish. Sounds like a dream, right? It is, but there are a few pitfalls everyone should avoid when booking a flight, hotel, and table for one. Here are tips for how to travel alone, and 10 common mistakes to avoid so you can have a solo getaway you’ll always remember.

Don’t overpack.

It’s important to remember you’ll be alone through most of your journey, without an airline crew member or a hotel staffer to help you with your bags every step of the way. That’s why it’s critical to only pack what you need as a solo traveler. Your luggage should be large enough to fit all your essentials without being so large that you can’t carry it yourself for long periods of time.

Don’t overschedule every minute.

Because you’re calling the shots, it can be tempting to fill your entire day with every single thing you want to see, do, eat, and experience. However, it’s best to make sure you leave yourself a little breathing room throughout your travels. That’s because delays can happen, journeys can take longer than expected, and you may find you want to spend a little extra time at a cafe, a museum, or in the spa. Just as you edited your luggage, make sure to edit your schedule before departure, too.

Don’t forget to have a plan B.

You’ve got your luggage and your schedule laid out. Now, it’s time to make another plan, or at the very least, part of another one. Having a plan B for your trip is a good idea to help you avoid any pitfalls (like canceled reservations or disappointing destinations), so you can enjoy every moment. Don’t feel like you need to plan an entirely separate trip, but do have an idea of other hotels and attractions nearby, just in case.

Don’t underestimate your travel costs.

With all this planning, you should have a pretty good idea of how much your travels will cost. But it’s a good idea to bring a little extra cash just in case. Prices for admission to local attractions could have increased, cab fares can add up, and tipping is always a wild variable. Make your budget, then build in a buffer so you’re never surprised on your travels.

Don’t be afraid to splurge a little.

Remember that budget above? Make sure to include something special just for you. A solo journey should be one filled with self-discovery and a little self-indulgence. Go ahead and book a night at the nicer hotel, book a spa treatment, reserve a spot at the restaurant you’ve been dreaming of, or go on that opulent VIP tour. Make it memorable. You deserve it.

Don’t feel obligated to fill the silence.

Traveling alone can be daunting for some. After all, we aren’t used to being alone. Between work or school, family and friends, and all our obligations in between, finding a little silence is a gift. That’s why it’s key to remember you don’t have to interact with people if you don’t want to on solo trips. You don’t have to go on a group tour. You can book a one-on-one experience or take a self-guided tour instead. You don’t have to sit at the bar just because you’re dining solo. You can book a whole table just for yourself. Spend time quietly getting to know yourself better on this journey. You’ll come away richer for it.

And don’t be afraid to make new friends.

On the flip side, if you’re craving a little company, that’s okay. The new friends you meet during your travels can easily turn into lifelong ones. The easiest way to meet others is through group tours, staying at hostels, or taking advantage of hotel happy hours. Use technology to connect with other travelers by checking out travel groups on Facebook or downloading apps like Bumble, which have “just friends” filters that allow you to connect with people looking to form new bonds all over the world, just like you.

Don’t forget to tell people where you’re going.

Traveling alone is great, but just in case something goes awry, it’s a good idea to have someone who can assist. That’s why it’s critical to share your plans with a trusted family member or friend. Make an itinerary for them so they have the names and phone numbers of your hotels. Give them updates when you move from one location to the next, and share any changes along your route. Though we like to believe the world is a generally safe place, it’s always a good idea to put your personal security first.

Don’t forgo those once-in-a-lifetime experiences.

Some things can feel like they’re meant for couples or groups, but don’t let the marketing fool you. If you’ve been dreaming about booking an overwater bungalow in the Maldives, go ahead and do it. You don’t have to be on a honeymoon to enjoy turquoise waters and ocean breezes. Want to see the latest residency in Vegas? Snag your ticket and go, no bachelor or bachelorette party needed. Fun day at Disney? You don’t need to wait for your family’s permission. Life is short. Spend at least a little time doing exactly what you want all by yourself.

And don’t second guess yourself.

If there’s one thing you can trust, it’s your gut, especially on your travels. If something feels too good to be true or if it feels unsafe, it probably is. But also follow your intuition for the good things — if a restaurant looks amazing to you but doesn’t have a million five-star reviews, it’s okay. You could discover a hidden gem that you tell everyone about when you get back home. Trust your instincts. We bet they’re usually right.

The Kingdom of Saudi Arabia is appearing on travel itineraries for the first time after lifting its curtain to the rest of the world. Saudi Arabia has recently taken a number of steps to open up Saudi society and empower women, putting it on the international stage. From corporate travellers partaking in the Kingdom’s economic recovery as it transitions away from oil dependency to adventurous travellers, all sights are on this hot spot.

Unknown to many, Saudi Arabia also has incredible unspoiled natural beauty. Consider misty mountains covered in winter snow, the Rub Al Khali with its endless desert and sand dunes of every colour, or blue and beautiful beaches with some of the most incredible coral reefs in the world. The capital of the nation is a massive city called Riyadh. Currently undergoing the transition from a quiet conservative desert capital to a lively, modern, and well-governed metropolis, it is a stunning city that is still under construction. It aims to establish itself as a metro with top-notch amenities.

Riyadh is situated on the eastern side of the mountainous Najd plateau at an altitude of around 600 metres, right in the middle of the Arabian Peninsula. The Tuwaiq Escarpment, an abrupt and striking rocky slope that forms the backbone of the plateau for nearly 800 miles, is dotted with a number of valleys known as wadis where communities have sprung up, including the nation’s capital Riyadh. The word Riyadh is an Arabic word that means “gardens,” and it refers to the lush oases that dot the plateau. So make reservations for a Saudi flight and embark on a journey to explore this mesmerising destination, If you’re thinking of visiting, you should be aware of the following:

Using local guides is the ideal way to see Riyadh

It’s usually a smart idea to collaborate with a native tour operator, even if we respect your decision and audacious attitude to explore the globe alone. Although Riyadh is generally a secure and friendly location, it is advised against going for a solo walk after dark in certain areas. So, rather than travelling alone during such times, it is preferable to be joined by a reliable local guide. Additionally, they may provide you with some insightful information on the lengthy history of Saudi Arabia.

Locate a secure hotel

When travelling alone, it’s recommended to think about staying at hotels with security screening at all entries and that is considered to be usually secure. In reality, there are a ton of three-star hotels around the nation that are cosy, family-run, and secure. After getting to know you, the employees at these establishments will not only be kind and friendly, but they will also watch out for you. They may end up becoming your second home.

Dress and behave like a native

When you’re a woman travelling alone, it’s important to blend in. Wearing the proper attire is the simplest approach to doing this. Don’t overdo it with bright or tight clothing; keep it modest and subtle.

Verify Your Travel Documents and Make Copies

It might be quite difficult to secure replacements for crucial travel papers, particularly your passport, or even to proceed with your trip. It might be quite helpful to have copies of the papers stored on your laptop or phone, or even just a screenshot of them.

Ensure your phone has emergency numbers

A pay-as-you-go Mobile network with an inexpensive unlocked phone might be quite useful even if having an international mobile contract while you are travelling is not absolutely necessary. Store the local emergency contact on your cell phone so that if you do need the services of the authorities or an ambulance, you can contact them as soon as possible.

Be a Sensible Traveller and research your locations

It is usually advisable for women travelling alone in Saudi Arabia to thoroughly investigate the locations they would be going to and have a sense of what it would be like to do so alone. Although the internet is unquestionably the finest starting point for your study, set aside some time to visit official websites, blog posts, and online forums to discover more about the relevant locations.

These safety recommendations for solo travellers call for applying rational thinking. Your chances of having a safe, enjoyable, and memorable journey increase if you are aware, knowledgeable, and well-prepared.