1. Carry Your In-flight Meal

Avoid your airline’s packaged meal and carry fresh fruit, cheese, nutrition bars and dry food that won’t smash, leak or stink up the airline. You can also think of boiled eggs, cheese with whole wheat toast, jerky, charcuterie, bean and grain salads with veggies and a vinaigrette dressing.

2. Drink Plenty Of Fluids

Avoid coffee and tea while flying and take in plenty of water and fruit juices. Try to grab a cup of milk when you can. Avoid alcohol and soda-based drinks in order to minimize jet lag and other travel-related health conditions.

3. Avoid Eating At Street Outlets

Part of the charm of traveling is to experience local food. So sample a bit here and there and check how your system reacts. If you perceive any adverse reactions, don’t put yourself through the guinea pig routine to find out which food your body doesn’t like.

4. Give The Mini Bar A Miss

Stock your hotel room with fresh fruit,  fiber cookies, granola bars and other healthy food stuffs. Doing so will keep you full during those in-between meal times when you’re tempted to attach the junk in your room’s mini bar.

5. Avoid Eating Fast Food

Fast foods are high in calories and fat, in particular. What’s more, by grabbing fast food in a hurry, you’ll be missing out on experiencing the local food culture. Eat at healthy outlets favored by locals and tourists alike; a small family-own inn or bakery can offer you more return for your money in terms of health.

6. Don’t Skip Breakfast

Breakfast should be your biggest meal of the day; your body gets most of its starter energy from your breakfast. If your hotel offers a complimentary breakfast, take full advantage of it and choose options such as eggs, bacon and whole wheat toast, high in carbs, protein and fiber.

7. Choose Healthy Options At Restaurants

Don’t fool yourself into thinking that the food choices you make don’t make a difference to your overall vacation and post-vacation health. They do; whenever you order something, evaluate what you’re doing to your body and then give that nod to the waiter.

8. Avoid Sugar Rich Foods

You’re already in high spirits, vacationing away to your heart’s content. Why on earth do you want a sugar high as well? Feel that sugar tooth acting up? Don’t pick up a pack of sugary baked goods or chocolates; pick up some fresh sweet fruit like strawberries, blueberries or peaches. They work just as well!

9. Eat Healthy Snacks In The Car

Families with kids get bored after the first few miles of driving and eating becomes a pastime. Be sure to take a cooler full of sliced fruits, cheese, and small whole wheat sandwiches layered with avocado, turkey or chicken meat. Your family will feel full and will be less inclined to reach into the bag of chips.

10. Eat Before You Leave For The Airport

Most of us rush through the packing and commuting process, getting to the airport just in time, hungry, irritable and crabby. This is when we are most inclined to grab those sugar rich cookies from the airport coffee shop. Plan ahead and squeeze in a healthy meal before you leave.

11. Go Vegetarian

If you’re not sure of the meat quality, just don’t take the risk. Keep a small knife handy to chop veggies and a plastic bowl to make a quick and filling salad. Throw in some nuts and a dressing and you’re done.

12. Keep An Eye On Food Portions

If you don’t have a healthy food choice in front of you, watch your portions. Keep in mind you’re just eating to stave off the hunger till you get a better, healthier food option.

13. Opt For Mexican Food At Airports

Mexican food is by far the least junky; you’re sure to find a hearty serving of beans on rice or with tortillas. Definitely a more filling, healthier option than fried wings and junky sugar cookies.

14. Research Food Options At Your Destination

Look for restaurants close to your hotel, note their timings and the kind of cuisine on offer. Know where the closest grocery stores, farmers markets and gas stations are. If you can check your hotel’s menu online, study all the healthy options beforehand so you don’t have to order the wrong thing while hungry.

15. Look Up Starbucks Outlets

Starbucks stocks many healthy options such as protein plates, veggie trays, fruit cups, packed, oatmeal with nuts and dried fruit. They also stock nutritious, dense nut bars at the counter as well.

This article is written by Teena from adventure gift ideas Company Adrenaline that offers more than 2000 experience gifts ideas for men and women all across Australia.

Travel health insurance is one of the most important and often overlooked insurance types, although it is now gaining popularity with the wider public. Travel health insurance policies are designed to help you manage those unforeseen conditions which may arise while you’re on a vacation or for travelling for business purposes. Travel health insurance will assist you in if you are unable to carry on with your planned journey due to health factors or other unexpected delays.

Each travel health insurance plan usually covers:

Travel medical insurance: This includes any medical expenses incurred while you are travelling. As a traveller you can rest easy that you will receive all the benefits pertaining to your medical necessities should you suddenly become ill or be injured.

Cancellation Costs: If you fall ill while travelling, your tour would come to an abrupt end. This could mean you lose a lot of money as well as miss your holiday and face medical bills. These are the expenses that are also taken care of by the travel health insurance plans. Your insurance plan will help you in getting back the money you have outlaid, or even purchasing the next suitable travel ticket at nominal rates.

Additional expenses: This includes unforeseen factors such as inability to travel, weather conditions, illness and so on.

Before you actually purchase the travel health insurance, you must have clarity on what it covers. Make sure you understand every clause noted and also the additional costs that might be needed if you lodge a claim. Travel health insurance policies are not free and you must be sure you actually get what you need. If you’re someone who travels overseas frequently, be sure to opt for health insurance for overseas travel. This will include everything you need while travelling to a foreign country. Also while purchasing overseas travel medical insurance, be certain you clearly specify the nation to which you will be going. Verify whether that nation is included in the policy or not, as not all travel health insurance policies are applicable for every country.

Remember, having insurance is no reason to be reckless. Always think about your personal health and safety while you are travelling, and be more vigilant than you would at home. Take a little time to learn about the country you are travelling to; consider the weather, probable diseases and preventions.  Travel insurance is the ultimate way to protect yourself if things go wrong while you are away from home, make sure you are covered so you can have peace of mind if any unexpected problems arise.