Our little red dot is an amazing place to live for so many great reasons. However being so small, and ideally placed near so many different cultures in South East Asia and beyond, we tend to do our fair share of travelling – be that for work or pleasure.

Staying healthy in the comfort of our own surroundings is challenging enough, however when we travel we don’t have access to our well-stocked kitchen, familiar eating-places and fitness options.

None of us like returning home from a trip feeling bloated, and that we’ve overindulged more than we should. Here are some tips to keep us on track during our travels:

1. Hydrate well before and during travel, as air travel, in particular, can be demanding on our bodies. Add fruits & vegetable slices and herbs to water to make it more palatable, and enjoy various herbal teas.

2. Bring our own healthy food onboard the flight – airline food is mass produced and usually not so healthy. Most airports now have better food outlet choices; we can also bring items from home or ask the hotel to pre-pack a healthy snack for the return journey.

3. Another option, if available by the airline, is to pre-order a healthy meal when making the travel booking.

4. Once arrived at the destination, stock up on healthy snacks and drinks to keep in our accommodation. We are less likely to snack on expensive unhealthy minibar options, or dash out to the nearest food stall if we have something healthy to hand.

5. Plan some exercise daily – when travelling for pleasure, incorporate lots of walking while sightseeing. If time is limited when on business travel, block out a little time to use the hotel gym, or find a simple fitness routine to do in the comfort of the hotel room. There are many motivating fun clips online that ‘walk’ us safely through an exercise sequence.

6. Start the day with a healthy breakfast, avoiding sugary options that we would not normally eat. It should consist of a healthy protein, wholesome carbs and good quality fats – some good choices are oatmeal, low sugar cereal fiber cereal with yogurt; omelet with lots of veggies, a little cheese, cooked in minimum oil; or broth based Asian soups.

7. Every cuisine has healthy options, so do some homework to become familiar with these. Most countries have their own healthy version of broth-based soups, flavorsome local salads, or light curry.

8. Ask for meats, poultry and fish to be grilled or steamed, rather than fried, and also request that dressings and sauces be provided on the side. That way we are in control of how much is added to our food. Remember that ‘less is more’.

9. Don’t be shy in asking for extra vegetables or salad on the side – the more colorful your plate, the healthier it will be.

10. Bear in mind portion sizes; eating slowly and mindfully of course helps, and remember that dishes can be shared. Restaurant portions are often for 2!

11. Plan treats, and go for something unusual that you wouldn’t normally have at home. These are more enjoyable when shared, as you discover new tastes together.

12. Dismiss the breadbasket or equivalent; avoid savory nibbles at the bar, usually provided to make you drink more. If still tempted, think about whose fingers might have been in the bowl.

13. Limit alcohol consumption to 1 or 2 drinks, enjoying some alcohol-free days while ensuring that you stay hydrated with lots of water during your stay.

Travelling is a privilege and a joyful experience. We want to keep healthy while we enjoy other cultures, meet interesting people and discover new places. Surely we wish to return home rejuvenated, and eager to plan the next wonderful excursion to an exciting location.

Travelling and experiencing our amazing world can bring overwhelming pleasure, but take note that the ‘groundwork to all happiness is health’.

Good nutrition isn’t just about being slim or healthy. It’s about having more energy,
feeling less stressed, being more confident and reaching our optimum vitality.