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On-the-Go Nutrition - Travel Tips from International SOSBy Dr. Doug Quarry
 When you’re on the road, maintaining a healthy diet may not be as easy as it seems. You may be faced with contaminated food and water, a lack of “healthy” choices or foods with which you are unfamiliar or wary.
You might just shrug it off, thinking that no harm can come from bad nutrition for a week or two. However, an unbalanced diet can lead to health problems, lack of energy and sickness—the last things you’ll want while traveling!
Follow these easy tips to maintain a healthy diet while traveling:
-Be sure to get protein from safe sources, such as eggs, tofu, beans, lentils and nuts. Protein helps build up your body’s strength, especially if you’ve experienced liver problems, have lost weight or have been sick.
-Try to eat five servings of fruit and vegetables per day to get the vitamins your body needs. Remember that 100 percent fruit and vegetable juices, canned fruit and vegetables and dried fruit all count. Eat fruit you can peel, such as bananas, oranges and mangoes.
-Eat lots of grains and rice. These foods are carbohydrates, which provide your body with energy.
-Don’t cut out all the fat—you need some fats for the body to work right. Eggs and nuts are safe places to get a small amount of fat.
-Remember that overcooked food loses much of its nutritional value, which you need while traveling.
-You can usually get the vitamins and minerals you need from a balanced diet. However, if you don’t have a balanced diet, take vitamin or mineral supplements.
-Maintain hydration—aim to drink three liters of water each day. Drink more, if you’re in a hot and/or dry climate.
-Excessive sweating in hot climates can lead to loss of salt in body, so you should consider adding salt to your food.
About International SOS:
International SOS is the world's leading medical and security assistance company with a dedicated, full time staff of more than 3,000 professionals including 250 physicians operating in 23 Alarm Centers and 21 International Clinics around the world, 24 hours a day, 365 days a year. From medical evacuations to travel safety assistance, our mission is to help SOS members stay safe and healthy while traveling or living abroad.
If you want to travel  without all the worries buy membership to International SOS. International SOS offers assistance with any travel incident while you're overseas. |
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