Poor diet while traveling can disrupt Healthy People activities. The reason, eating foods that are not right during the trip can cause digestive problems, which also affects the decline in the immune system. In order for the body to stay primed when traveling, let’s eat this energy-enhancing food.
1. Foods rich in iron
Iron deficiency can cause fatigue, headaches, fever and difficulty breathing. So, what is the daily requirement of body iron? According to Frances Largeman-Roth, RD, author of New York Times best-seller health books, women aged 19-50 years need 18 mg of iron per day, while pregnant women 27 mg a day. While men of all ages need only 8 mg of iron a day. Iron sources can be obtained from foods such as spinach, citrus fruits, corn, fish and eggs.
2. Fresh fruits
Fruits are a healthy source of carbohydrates for the body. Plus, it’s also packed with vitamins and minerals like vitamins A and C, which can help prevent infection and keep your body fit. Dr. Niya Jones, MD, MPH, doctor and health editor of Yale University graduate, suggests bananas as a healthy snack that can be consumed anytime. Because in addition to rich in fiber, bananas also contain vitamin B and potassium, a substance that promotes energy for the body.
Compared to eating red meat, more fish consumption can be recommended to increase stamina. Fish are high-protein, low-fat foods. In addition to rich in omega-3 fatty acids, fish also contain vitamins and minerals such as vitamin D and B2 (riboflavin), calcium, phosphorus, iron, zinc, iodine, magnesium and potassium.
This nutritious food will certainly support endurance during traveling. The American Heart Association also recommends to Healthy People to eat fish at least twice a week as part of a healthy diet.
In 2000, a study published by Krauss RM and his team in the journal Circulation showed that 1 ounce of oatmeal contains about 150 calories, 4 grams of fiber (soluble and insoluble) and 6 grams of protein. In addition to full fiber, oatmeal also contains many minerals such as thiamin, magnesium, phosphorus, zinc, manganese, selenium and iron. And fiber in oatmeal also makes the stomach full longer, so it can prevent Healthy People eat excessive when traveling.
When traveling, try to keep food intake into the stomach. As much as possible choose foods that do not cause problems to the body, especially