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Eating well is essential when you are traveling. Time zones, different food, and climate can all place stress on your digestive system. Read on for a few practical and easy ways to maintain a healthy diet while traveling.

1. Drink Water

One of the most important things to do when you are out and about is to stay hydrated. Water flushes your body system and helps avoid dehydration, especially when exercising or when you are in a hot climate. Drink at least two liters of water a day. In some countries where the water may be untreated, use a filter or bottled water. Water is healthier to drink than soda which contains high levels of sugar. Dehydration can make you feel hungry so you snack or eat more high calorific food.

2. Eat Fruit and Vegetables

Make sure your diet is packed with fresh fruit and vegetables. They ensure you get your dose of vitamins and are also high in fiber which helps prevent constipation. In addition, it's fun to explore markets and see the colorful local produce on display. When you get your fruit, wash it beforehand and peel it if necessary to avoid placing bacteria in your mouth. Pesticides can remain on fruit in some countries, so cleaning them beforehand is essential.

3. Pack Your Diet With Fresh Fish

Fresh fish has many benefits for people traveling. Fish is packed with Omega-3 fatty acids, which help with joint pains, immunity and reduce inflammation. They are also packed with vitamin D, which helps improve sleep patterns. Disturbed sleep can be exhausting if you spend a lot of time traveling. So, whether you are buying fresh fish or dining out in a restaurant, make sure you have some salmon or white fish at mealtimes.

4. Avoid Sugar

If you are on vacation, it's easy to snack on sugary food or taste the cakes. But too much sugar can make you feel exhausted, affect your mood and make you more susceptible to infection. We all love a treat and it's impossible to resist a French patisserie, for example, but eat sugar in moderation. Additionally, your waistline will thank you for it.

5. Eat Where the Locals Eat

One of the best recommendations ever is to find places frequented by the local people. You will discover delicious local dishes such as exquisite sushi or fish curry. Many locally prepared foods, especially those cooked quickly at a hot temperature, are healthier than a western-style hotel buffet and less likely to make you ill. Trying new flavors and food is all part of the traveling experience.

6. Know What to Avoid

Some foods are at a higher risk of making you ill when traveling. For example, shellfish and meat that has not been cooked thoroughly should be avoided. Be wary of street food unless you see it cooked in front of you. Be ready to experiment with new flavors, but be wary of food that may have been displayed for a long time such as a buffet.

7. Pack Healthy Snacks

It is very easy to get hungry while traveling, especially on long journeys when there is nowhere to buy anything. Consider packing healthy snacks such as a muesli bar or nuts that will keep your hunger pangs away. If you are on a bus or train journey with a group, pack a packet of cookies or similar treats from home that you can share with others. It breaks the ice and you may even get to taste something local.

8. Order Healthy Food at Restaurants

When you are dining out, check the menu for healthy options. Pay attention to portions, so you avoid food waste. Choose protein-rich foods such as chicken or fish and ensure you include fiber from vegetables on the plate. In some countries, people eat late in the evenings. Be careful to avoid overeating late at night as it will disturb your sleep and may give you indigestion. Don't order food you are unlikely to eat, especially in developing countries.

9. Make Breakfast a Part of Your Day

Breakfast is essential as it sets you up nutritionally for the rest of the day. It boosts your metabolism and energizes you in preparation for a busy day of traveling. By eating a healthy breakfast you will be less inclined to snack through the day or eat high levels of sugar, making you feel sluggish. Breakfast also helps restore your blood sugar levels after seeing all night, so you feel ready to start the day. Healthy breakfasts include wholegrain foods, porridge, fruit, and muesli.

Making sure you stay healthy while traveling is vital. Eating a well-balanced diet with plenty of fish, fruit, vegetables, and water is a significant part of traveling healthily. Use some of these tips and embed them into your vacation and travel routine.