From the exquisite intricacies of the Taj Mahal to the captivating vastness of Niagara Falls, sightseeing is a major part of our holidays. Being out seeing the world is something many of us dream of but spending days on your feet can also be a little tiring, especially if you’re not used to so much activity. Luckily there are ways to fuel your body to keep your energy levels high. So, if you’ve got a big day planned and no time to feel sluggish, follow our snacking tips that will keep you exploring longer.
A little prep, goes a long way
Whether you’re on the road or walking around a city, just stopping in for a quick snack always seems like such a simple idea. The trouble is, when hunger strikes, the likelihood of finding a healthy, affordable option can be next to none. This often means we end up eating something larger or heavier than what we originally anticipated. Alternatively, you have nothing to eat at all. So, what can you do? Plan, plan, plan! If you’re heading out for a big day, find a grocery store the day before and pack some small healthy snacks to carry with you. Nuts, fruit, crackers and other items that don’t need refrigeration are always a good option.
Small snacks, more often
When it comes to keeping a consistent level of energy, it’s better to eat small meals and snacks every few hours than it is to have three large meals a day. This approach can reduce your perception of fatigue because your brain, which has very few energy reserves of its own, needs a steady supply of nutrients.* Eating small amounts of healthy low GI^ foods throughout your day will help sustain your energy levels and reduce hunger – reducing your chance of overeating later in the day. Fluids are also very important. If your body is running low on fluids, one of the first signs is feeling fatigued. So, make sure to keep well-hydrated with water, your preferred drink.
High in sugar does not = high energy
We’ve all heard the expression ‘sugar high’ and let me tell you it’s not just for kids. Eating something that is high in sugar, may perk you up initially (and satisfy that sweet tooth craving), but then your body is in for a crash leaving you feeling even more lethargic and energy-depleted than before. What you want to achieve is a steadier lift in blood sugar levels. Fat and protein slow the rate at which carbohydrates are absorbed by the body, so adding good fats and some protein to your snack will lead to a smoother, crash-free energy lift. Trail mixes which contain nuts are a great and easy travel snack, but make sure to get the balance right – not too much dried fruit! Avocado on wholegrain toast, or porridge with milk and yoghurt are also great ideas to start the day.
Exploring the world is an amazing experience. But you want to keep your energy levels high, so you are sure to enjoy every moment. Understanding how food impacts your energy levels is a step in the right direction to keep you exploring, longer.
Source:
https://www.mensfitness.com/nutrition/what-to-eat/youre-not-eating-nearly-enough-protein
http://blog.myfitnesspal.com/dietitian-approved-tips-and-snacks-to-eat-when-traveling/
https://greatist.com/eat/portable-energy-boosting-snacks)
*https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
^ Low GI foods – foods containing carbohydrate that are slowly absorbed and digested, causing a slow rise in blood sugar, and sustaining energy levels for longer.