Business trips and vacations are a time when we start to wonder how to ensure our previous efforts at a healthy diet don't go to waste. Travel is the perfect time for nutritional excuses, because how can you maintain discipline and balance when spending half a day on a plane or halfway around the world? Well, you can; you just need to be willing. Preparing a healthy meal for the road, even a long one, won't take any longer than packing.

Dried fruit mix

This is absolutely the simplest snack you can take with you. Keep in mind that salted, caramel-coated, or crispy-coated nuts aren't considered healthy snacks. Nuts, almonds, pumpkin or sunflower seeds, dried cranberries, plums, apricots… The list of dried fruits and nuts you can take with you is endless. However, remember that moderation is key, even when it comes to healthy snacks. Dried fruits like cranberries, however, do contain a lot of sugar. So, limit your portions. As a snack, eat two small handfuls of dried fruits or a smaller amount every few minutes.

Tortilla

Although it's associated with Mexican cuisine, which isn't typically light or healthy, a homemade tortilla is a great, and more importantly, healthy snack. It can easily replace dinner. You can bake the tortillas yourself, which means you know exactly what they're made of and can use only the ingredients you like. Instead of a heavy sauce and fried meat, fill the tortilla with lettuce, spinach, or whatever "green" you like. Add your favorite vegetables—bell peppers, olives, sun-dried tomatoes, and, if you're feeling fancy, a piece of grilled meat. Cut everything into cubes or strips, wrap it in a tortilla, store it in a container, and you're good to go! It's best to skip any sauce, even a light one, when traveling.

Protein bars

Although this snack may seem inconspicuous, it can provide plenty of energy and satisfy a considerable hunger. A protein bar can,  They can even replace a meal and provide a feeling of fullness for several hours. There are many products on the market to choose from, but you can easily make such a snack yourself. Typically, such a bar is a combination of dried fruit and oatmeal. Protein supplements are often added to these bars, which gives them a completely different flavor and, of course, provides additional nutrients and energy (although they are primarily recommended for athletes). Instead of sugar, bars are often supplemented with honey or dates.

Smoothie

Dieters often replace meals with smoothies or fruit and vegetable cocktails. All detox diets are also based on these types of "meals." A great way to take such a drink with you on the go is... a jar. The lid will ensure the smoothie doesn't spill. Such a jar is easily available in stores, and importantly, it comes with a straw. There's one downside to this solution – the difficulty of bringing the drink on board a plane. However, when traveling by car or train, a snack is essential! And what should a smoothie contain to make it a nutritious meal? Certainly fruits, vegetables, and carbohydrates such as cereals, groats, and bran. You can also add avocado or nuts, which are healthy fats. Protein and some liquid, such as coconut water, birch water, oat milk, almond milk, or coconut milk, can also be added.

Golden rules

When traveling around the world, it's impossible not to try local delicacies. It's not about avoiding everything unhealthy or what we normally avoid, but about eating sensibly. Moderation is always key. Try to eat small portions, often – this is possible in any corner of the world. Drink plenty of water – it's also possible. Get moving – it's hard to explore and discover new places without leaving your chair, so here too we have an advantage over the extra kilos.

It's always a good idea to carry your own provisions when traveling, but don't go overboard. An emergency food bag should only be useful during your trip. Once you're there, simply eat mindfully and pay attention to what you eat. Maintaining a healthy diet abroad is also possible.