Travel with Family: Nutrition Tips from BJU Dietitian Jackie Gao
The summer holidays are an exciting time for all. Planning for your trip, however, can be a pain for some parents who are traveling with children. Maintaining healthy eating habits while on holiday can be difficult – but it doesn’t have to be. In this article, Beijing United Family Hospital (BJU) Nutrition Consultant Jackie Gao tells you how to keep your family well-fed and stress-free on your next vacation.
Preparing for the trip
Search for what is available before you get there. If this is your first time visiting your destination, it is worth researching the local cuisine. This is a great way to get excited about the trip and also gives you an idea of whether you need to pack special foods. Do be aware that some countries, like Australia, have strict rules and punishments for bringing in foods, so make sure you know the rules before bringing foodstuffs across borders.
Pack familiar and healthy snacks. This is particularly important for fussy eaters. Children like to eat foods that they are familiar with, so having ready-to-eat snacks on the go can help prevent hungry children from throwing tantrums. Examples of healthy and easy-to-pack snacks include nuts, crackers, and fresh or dried fruit. Before buying these here in Beijing, make sure to check that your destination allows you to bring in your own foods.
Pack a lunch box and bring spare zip bags. You will find them helpful when you need to pack snacks or store leftovers on the trip.
Prepare a little more for children with allergies. If you have a child with a food allergy and are going to a country where they speak a different language, it can be helpful to write a list of allergens in the local language to lower the risks of causing a food allergy reaction.
On the long flight/train train
If you are flying, order meal ahead of the trip. Most flights offer special meals to suit special dietary needs. When you make your reservation for the flight or before you board the flight, make sure you ask if special meals are available for children.
Drink plenty of water and avoid dehydration. Buy water at the airport or bring a refillable bottle and drink frequently to avoid dehydration during the train ride or flight.
Avoid over-snacking. It is easy to start indulging on snacks such as chips, lollies, or chocolate while on vacation, but try not to overdo it. If you can’t resist children constantly asking for tempting treats, get a small or single-serving pack and share it with others.
On arriving at a foreign destination
Stick to your normal mealtimes if possible. Have breakfast before you go out on a day trip or bring familiar snacks in case you can’t find good food to eat at your next destination or during a day tour. Not knowing when your next meal will be can cause issues – everyone is prone to getting hangry!
Take a trip to the local supermarket and stock up. A great way to explore local cuisine and eating customs to take a trip to the markets or supermarket. Find foods that are similar to what your children would eat at home and pack them for the following days of travel.
Stay well hydrated. Children up to the age of 8 years need about 1,500 ml of fluids a day, including 1,000-1,200 ml from water. Older children may need up to 2,000 ml fluids a day, including 1,400 ml to 1,900 ml from water. Other types of fluids include milk, juice, and soups. Always bring a bottle of water or a refillable bottle. You will need to drink more water on summer days or when you do lots of physical activity and sweat a lot. Considering buying sports drinks or Gastrolyte in case anyone in your family needs to rehydrate fast.
Make sure your food is clean and avoid food poisoning. When eating on the street or in restaurants, it’s most important to ensure food is safe and clean to eat. Make sure dishes with meat are fully cooked. Stay away from kebabs or meats that have been left at room air for a long time, salad with unwashed vegetables, undercooked chicken or meat, or unrefrigerated dairy products. Don’t eat raw eggs unless you are confident about the quality. Be aware that soft-serve ice cream or juices can be a source of bacteria, too.
Be extra careful with hidden food allergens. It is worth checking the ingredients used in your dishes. Ask for the chef to remove any ingredients that your family members are allergic to or find alternatives that you are familiar and confident with.
Heading home
Cook their favorite meal. When you get home, your children may have missed homemade dinners and may be keen for a homemade dinner or their favorite dish. Take your children to go grocery shopping with you, restock food for their lunch boxes, and cook their favorite dinner to help them get back into their routine.
Be firm and say no to too many temptations. If your children constantly ask for discretional foods like chips, lollies, or soft drinks, which they were having on holiday, it’s important to let them know that these are rare treats only to be had on special occasions.
Jackie Gao is BJU’s Nutrition Consultant. She has seven years of experience as a nutrition expert. To make an appointment with a BJU nutritionist, please call the BJU Service Center at 4008-919191.
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