7 Healthy Eating Rules for Digital Nomads
Hello and welcome! I’m Nomadic Bekir, Today, I’m going to give you some valuable tips on healthy eating, especially for those who live the digital nomad lifestyle.
If you’re someone who travels a lot or has a perpetual travelling lifestyle, maintaining healthy eating habits can sometimes be a challenge but don’t worry – in this post I’m going to offer practical and effective solutions. Staying healthy while travelling is absolutely possible; all you need is the right information.
If you live away from home or travel a lot, it’s likely that your eating habits have been disrupted. This can be frustrating and you’re probably looking for a solution. Don’t worry – with the right strategies we can easily overcome these challenges.
- Irregular meal times.
- Reliance on fast food and restaurants.
- Limited food choices.
1) How to Create a Nutrition Plan for Digital Nomads?
First, we need to know exactly what we’re looking for and analyse the city we’re visiting. It’s important to research the local restaurants and markets because, as travellers, we’re curious by nature. In my article “A Guide to Staying Healthy While Traveling” I covered these topics in more detail.
A. Preparation Before the Trip
Do Your Research:
Google Maps and Yelp Usage
- Open the area you’ll be traveling to.
- Search using keywords like “healthy restaurants” or “organic food.”
- For example: “healthy food near [city name].”
- Read reviews of the restaurants on the map to identify the best options.
- Tip: Prioritize places with ratings over 4 stars.
- Save Feature: Mark your favorite places using Google Maps’ “Save to List” feature. This makes it easier to get directions.
Search Suggestions:
Add filters like “vegan restaurants,” “gluten-free options,” or “organic cafes.”
Google Search Suggestion
For example: “Lisbon organic food market” or “Bangkok healthy grocery stores.”
Facebook Groups and Reddit:
Ask for healthy market recommendations in local Facebook groups or Reddit forums related to the city you’re traveling to.
Search Example: Try searching “Healthy food in Bali” on Reddit.
Shopping List Suggestions:
- Fresh fruits and vegetables.
- Oats (light and easy to carry).
- Nuts (almonds, walnuts, cashews).
- Yogurt or milk alternatives (like almond milk).
- Whole grain bread or crackers.
Food Delivery Apps
- Uber Eats / Glovo / Deliveroo: You can filter for healthy meals keyword like ‘vegan’, ‘salad’ or ‘grilled chicken’.
- In Bangkok, for example, searching for “healthy bowl” can lead you to options such as smoothie bowls or vegetable-based dishes.
Tips for checking menus
When dining at local restaurants, look for terms such as “grilled“, “steamed” or “baked”.
- Opt for steamed or grilled items instead of fried options.
Tips for choosing a restaurant
- Give preference to restaurants with open kitchens or those with a reputation for cleanliness.
- You can also ask about the amount of sauce or oil used, especially if you’re trying to control calories.
2) Be Prepared: Pack Healthy Snacks
Portable Snack Options:
- Granola bars: Provide healthy energy and are easy to carry.
- Dried fruits: A natural source of sugar that keeps you full.
- Nuts: Packed with protein and healthy fats.
- Whole grain crackers: Light, durable, and satisfying.
Protein Sources: When traveling, make sure your snacks contain enough protein.
For Example:
- Nuts (almonds, walnuts, cashews) provide both healthy fats and protein.
- Nut bars (especially those with low sugar and natural ingredients).
Fiber Sources: Snacks high in fiber help you stay full for longer periods. Options rich in fiber, such as oatmeal bars or whole wheat crackers, can be great choices.
3) Frozen Snacks: Advanced Planning for Travelers
When travelling, taking healthy snacks with you not only helps you stay healthy, but also prevents you from reaching for unhealthy foods on the go. However, when it comes to frozen snacks, a bit more professional planning and transport strategies are required.
The Benefits:
Fresh and refreshing options
- Perfect for hot climates: Frozen fruit (e.g. mango, blueberries, pineapple) or homemade smoothies can be a great option in warm climates. Especially in tropical regions, fresh fruit is not always easy to find, so carrying frozen fruit in advance is both a nutritious and refreshing alternative.
- Natural source of sugar: Frozen fruit typically contains natural sugars, which can help curb sugar cravings and provide a healthy source of energy.
Convenience of preparation
- Homemade smoothies: You can blend frozen fruits and vegetables in advance and freeze smoothie mixes in small pouches. This is a convenient solution for on the go. Simply pour the mix into a container, add water or milk, blend and enjoy
- Meal planning: If you’re going on a long trip, frozen snacks can also be ideal for specific meals. For breakfast, for example, pre-frozen oatmeal, chia seed and fruit mixes are a quick and healthy way to start the day.
Preserved freshness and minimal processing
- Natural nutritional value: Frozen fruit tends to retain the same nutritional value as fresh fruit because it is frozen immediately after harvest. This allows you to enjoy fresh fruit and vegetables without losing any of the healthy nutrients.
Disadvantages:
Transportation challenges
- Storage space: Frozen foods require special storage conditions. When travelling, you may need to carry coolers or mini-fridges. These items can take up space and add weight. For longer trips, this transport challenge can be a significant obstacle.
- Freezing while travelling: If you’re flying, transporting and storing frozen snacks can be even more challenging. Many airports have specific regulations regarding frozen food.
Risk of thawing
- Thawing frozen food: Thawing of frozen foods while travelling can be a serious problem. Especially when flying, the cold chain can be interrupted. Thawed food can spoil and ruin your carefully planned snack system
- Food safety concerns: Refrigerated food can harbor bacteria, posing a health risk. You will need to check your food frequently while travelling to ensure it is safe.
Limited options
- Variety of frozen foods: Before you start your trip, you may find that the variety of frozen foods is limited. You may only be able to take frozen fruit and a few types of smoothies. It may be more difficult to find frozen alternatives for savoury snacks or other meals.
4) Don't Forget to Drink Water!
I know you’ve probably heard this before, but it’s worth repeating: staying hydrated is essential, especially for digital nomads. We often get so caught up in our work that we forget to drink water. When we’re glued to our screens, deeply focused on our tasks, hydration tends to slip down the list of priorities.
But no matter how perfectly we follow all the other healthy habits on our list, if we forget to drink water, none of it will be effective. Hydration is key – it is one of the most fundamental aspects of maintaining a healthy lifestyle.
To make it easier, try to get into a routine of drinking water regularly. If you’re working on your computer for long periods, take a break every 20 minutes – look away from the screen and focus on something far away for about 20 seconds. Not only will this benefit your eye health, but it will also serve as a reminder to drink water. Take a deep breath, rehydrate yourself, and then get back to work feeling refreshed.
Remember, a healthy lifestyle is all about keeping your body and mind in balance. Don’t forget to stay hydrated!
5) Plan According to Weather Conditions
Hot Climates (Tropical Regions):
a. Choose foods with high water content:
Watermelon and Cucumber: These foods are packed with water to help your body stay hydrated. Watermelon, for example, is about 90% water and is a fantastic choice for tropical climates, while cucumber is also hydrating and refreshing.
Pro tip: Carry pre-sliced watermelon or cucumber as a quick, cooling snack to beat the heat.
Coconut Water: Often readily available in tropical regions, coconut water acts as a natural electrolyte replenisher. It helps hydrate the body, aids digestion, and replenishes minerals lost through sweat.
6) Plan According to Weather Conditions
1. Meal and Snack Planning:
2. Pack Snacks Efficiently:
3. Layer Your Snacks:
Main snacks: Protein bars, mixed nuts – easy to grab.
Back-up snacks: Dried fruit, protein-packed jerky.
Emergency snacks: Instant oats or protein shakes for delays or limited food options.
4. Special Diet Snacks:
5. Time Snacks for Energy:
Eat snacks before you get too hungry to avoid overeating.
Set regular reminders to keep you energised during long days on the road.
7) Overcome The Challenges Of Motivation: Simplifying Meal Preparation For Digital Nomads
For digital nomads, meal preparation can often feel like an extra burden, especially after a long day of deadlines, meetings, and travel. The thought process often goes something like, “Why bother cooking when I can just grab takeout?” or “I’m too exhausted; a quick snack will do.” While these quick fixes may seem convenient, relying on them consistently can lead to unhealthy eating habits, increased expenses, and decreased energy levels. In addition, preparing meals with limited ingredients can become monotonous, further sapping motivation and creativity in the kitchen.
Practical Solutions for Staying Motivated and Eating Healthy
1) Plan ahead with meal prep
2) Master minimalist recipes:
3) Rotate ingredients for variety:
4) Make meal preparation fun:
5) Take small steps: