Having a healthy diet while traveling is one of the necessities in every trip. Every day, our desire to consume low-value foods on trips increases more and more.

This issue can become a big problem for people who pay attention to their nutrition, especially during long trips.

Along the way, food becomes boredom’s best friend. Some people sometimes eat fast food in order to save time.

This habit, which first causes an increase in blood sugar, after some time, a sudden drop in blood sugar follows, which causes disturbances in attention and concentration.

In the following, we will mention the most important nutritional issues that you should pay attention to during your trip. Eating healthy while traveling is very simple and attractive.

Among the healthy foods on the trip are protein and fiber foods. These foods keep you full for long hours and provide the energy your body needs. Date fruit is rich in nutrients including calcium, carbohydrates and antioxidants. Kurma Piarom Malaysia is a nice option for every trip. Eating lean protein foods and high-fiber foods provide the energy needed for long walks, long drives, and swimming and beach walks.

Don’t put off eating healthy while traveling.

Do not forget that healthy eating is very important when traveling. Don’t say I’m on vacation so I can eat anything.

Make food the main focus of your trip. Don’t let the convenience of the holidays affect your diet.

Consuming too much food and calories will disrupt your physical and mental balance. Thinking that I will pay attention to what I eat when I get home is not true. Healthy eating should not be postponed.

Take time to eat breakfast.

Eating breakfast is a principle of healthy eating while traveling. The best way to start a trip is to eat breakfast. Because eating a balanced meal before the trip will help control hunger during the trip and also, by having breakfast, you will start your day healthy and full of energy.

Examples of breakfast with less than 400 calories of energy that you can consume on vacation:

Fresh fruit, whole meal bread, low-fat milk

Low-fat yogurt, 2 slices of whole meal bread with jam, juice or fresh fruit

A boiled egg, tomato, cucumber, vegetables

Note: Avoid cakes and sweets. Consuming these is the opposite of eating healthy while traveling.

If you have to start the trip without breakfast, it is better to prepare protein-rich foods for yourself. Toast and cheese or a cheese sandwich with vegetables can also be a good option.


Take fresh fruits

Carrying fruits is an important point in healthy eating while traveling. Fruits can quench your thirst and satisfy your hunger to some extent.

They have almost no fat content and are also a good source of vitamins A and C. It is better to get durable fruits such as apples, bananas and pears so that you don’t have to worry about them spoiling.

Dried fruits are also a very good option for traveling. Having fresh fruit is an inseparable basis of healthy eating while traveling.

Choose non-perishable snacks.

for example; Peanut butter, raisins, ready-to-eat cereal, nuts, dried fruit, and fat-free popcorn. It is also suggested to pack these ingredients in individual containers the day before the trip.

Unfortunately, many people suffer from digestive problems such as bloating, muscle cramps, gas, abdominal pain, diarrhea and constipation for various reasons.

Certain conditions such as irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), Crohn’s disease, diverticulitis, and heartburn can expose you to severe digestive risks.


However, a healthy person can also experience digestive problems due to things like lack of fiber or foods rich in probiotics in the diet.


Great foods to improve digestion:


  • Apples

Apple is a rich source of pectin and soluble fiber. Pectin passes through the small intestine and is then broken down by beneficial bacteria in the large intestine.

This substance increases the volume of stool, which is why it is usually used to relieve constipation and diarrhea. It has also been shown to reduce the risk of intestinal infections and inflammation.

  • Dates

Kurma Piarom Shah Alam are rich in fiber and minerals useful for the digestive system, and their combination is a quick and complete solution for treating constipation.

However, experts recommend that if a person has a problem with digestion, avoid eating dates immediately after a meal because its high fiber content makes it difficult to digest small chain carbohydrates and eventually leads to bloating.

Also, people who have a food allergy to dates or suffer from irritable bowel syndrome (IBS) should avoid eating dates due to the high amount of fructose.

  • Chia seeds

Chia seeds are a very good source of fiber and their consumption creates a gelatin-like substance in the stomach. These seeds, like probiotics, support the growth of healthy intestinal bacteria and help with healthy digestion.

Also, the fiber content of chia seeds helps promote regular bowel patterns and healthy stools.

  • papaya

The delicious tropical fruit of papaya contains an enzyme called papain that aids in digestion.


This substance helps the digestion process by helping to break down protein fibers. Although it does not need to be included in the diet, it can help with protein digestion.


There is evidence that high sugar consumption leads to many problems such as diabetes and cardiovascular diseases. The good news is that the strong desire to consume sugar can be curbed by eating certain foods.

Berries: Although this delicious fruit has a sweet taste, it helps maintain a healthy weight due to its high fiber content. In addition, berries have plant compounds that have antioxidant and anti-inflammatory properties; Consumption of berries reduces the risk of chronic diseases such as heart disease and diabetes.


Dark chocolate: is one of the food options that reduce the strong desire to consume sugar; Dark chocolate contains more than 70% cocoa and contains healthy plant compounds such as polyphenols. Some studies have shown that the antioxidant and anti-inflammatory effects of polyphenols help improve heart health.

Dates: even the dry type is rich in fiber, potassium, iron and useful plant compounds. Eating a few Kurma Piarom instead of soft drinks and candies can curb your strong desire to consume sugar.

Chia seeds: These seeds are a good source of important nutrients, including omega-3 fatty acids, soluble dietary fiber, and healthy plant compounds, and about 40% of chia seeds are soluble fibers.


Legumes: Legumes such as lentils and peas contain plant sources such as fiber and protein. In fact, one cup of lentils provides about 18 grams of protein and 16 grams of fiber. Both of these nutrients reduce sugar cravings; Also, consuming lentils also helps in weight loss.

Yogurt: A healthy snack that contains high protein and calcium. And it can also be a useful snack to regulate appetite and the desire to consume sugar; Low-fat Greek yogurt is a healthier choice among yogurt types.


Plums: it is rich in fiber and nutrients and has a very sweet taste; The high content of plum fiber and natural sorbitols in it help to reduce constipation. Sorbitol is a natural sugar that is slowly absorbed in the intestines.


Eggs: The high protein content of this food will reduce your sugar cravings. Research has shown that eating a high-protein breakfast reduces hunger and inhibits the hunger hormone known as “ghrelin.”

According to traditional medicine, milk has a cold nature, and its consumption is not good for people who have a cold temperament, and it is better to consume it with dates, which have a warm and moist nature, or honey.

Dates are a source of important minerals such as iron, sodium, potassium, magnesium, zinc, phosphorus and sulfur. Minerals in milk include calcium, potassium, phosphorus, and sodium. The combination of milk and Kurma Mazafati is rich in protein, fiber and vitamins B and A and can provide the calories needed for daily activities.

If you suffer from anemia, it is better not to consume date milk; Because consuming iron-rich foods along with calcium-containing foods can prevent iron absorption.

To make this drink, take the kernels of a few dates and mix them with a glass of milk in a blender. If you wish, you can add a little sugar or honey to this mixture and enjoy drinking it.

Dates contain amounts of selenium and magnesium, which are essential for bone growth and strength, and milk is rich in calcium, which prevents osteoporosis.

Milk solves some digestive problems, including constipation, and the fiber in dates improves digestive function, and the mixture of these two together can prevent some digestive disorders.

Date milk is a very good source of minerals needed by the body because dates contain important minerals such as phosphorus, potassium, iron, calcium and magnesium, and milk is also rich in calcium, potassium, phosphorus and sodium.

Date milk is a very nutritious and useful drink for pregnant and lactating mothers, which is rich in minerals and calcium and is very effective in the better development of the fetus and the health of the mother’s body.

The amount of protein in the combination of milk and Kurma Piarom Seri kembangan can improve the level of protein in the brain and prevent the weakening of memory and aging of the brain and promote brain health.

Date milk also plays a very effective role in strengthening and strengthening the teeth, and consuming this drink during the day is very beneficial for the health of the teeth due to the amount of calcium it contains.

Milk is rich in calcium, and dates also contain amounts of calcium and magnesium, and the mixture of these two together can be the best source of calcium needed by the body during the day.


Nuts are rich in iron, proteins, healthy fats and omega-3 fatty acids, which are necessary for body. So we can include pistachios, walnuts, peanuts, almonds and hazelnuts as snacks in our diet. Dried fruits are also significant for the growth of our body.


In addition to fiber and protein, almonds are rich in iron. ¼ cup of almonds is equivalent to 2 tablespoons of peanut butter, which has more than 1 mg of iron. You can mix nuts or nut butter with oats and Greek yogurt and add them to fruit smoothies that contain nuts.

Dried figs

Dried figs are rich in antioxidants and fiber. Also, dried figs have more calcium than other dried fruits. Figs also provide adequate amounts of potassium and vitamin K.

Dried dates

Dried dates contain a significant amount of an important and essential element called iron. Lack of iron in the body causes fatigue and lack of energy in the body. Eating a good amount of Kurma Piarom Shah Alam during the day can effectively relieve the symptoms of fatigue and lack of energy caused by anemia in the body.


The research results show that pistachios have a surprising ability to reduce bad blood cholesterol (LDL) due to their high amount of monounsaturated fats and phytosterols. A research on pistachios published in the “American Journal of Clinical Nutrition” has placed pistachios among foods that lower cholesterol levels. In this research, 28 adults with blood fat above the permissible level but healthy were studied.

These people were divided into three groups; The diet of the first group was low fat but without pistachios, the second group was healthy with one serving of pistachios (equivalent to 10% of the energy needed during the day) and the third group was healthy with 2 servings of pistachios per day. At the end of the study, the LDL (bad cholesterol) level of all the people who used pistachios in their diet had decreased.

The results of this study showed that if a person has a heart-healthy diet, adding one serving of pistachios per day to the diet will increase blood cholesterol levels by 9% and adding two servings of pistachios per day will increase blood cholesterol levels by 12%. % decreases

High blood cholesterol is the most important cause of coronary heart disease. Therefore, by reducing blood cholesterol levels, you can reduce the risk of developing dangerous diseases such as coronary artery occlusion. In addition, pistachios are rich in a variety of antioxidants that are extremely beneficial for heart health.

Pistachios are also rich in the amino acid arginine, which plays an important role in the body’s metabolic processes and increases the level of nitric oxide in the body, and nitric oxide helps prevent blood vessel clogging (arteriosclerosis).

Dates are a natural fruit, very sweet and warm in nature. The warm nature of dates may cause small pimples for some people, but in the end, this miraculous substance will have a major impact on our body’s health. Although dates are sweeter than any other fruit, this fruit is something like a miracle for those who have or are prone to diabetes. We are going to talk a little more about this valuable fruit so that maybe you will be encouraged to eat it to maintain your health.

Do dates cause constipation?

Dates not only do not cause constipation, but due to their high fiber content, they can be very beneficial for people who suffer from constipation and problems caused by irregular bowel movements. As mentioned, dates have soluble fiber, but the properties of dates go beyond that. Dates also have a lot of insoluble fiber.

Insoluble fiber is essential for healthy digestion and regular bowel movements. In fact, enough fiber in your daily diet helps to form poops and prevent constipation. Also, eating enough fiber may reduce the risk of gastrointestinal diseases such as colon cancer.

In a 3-week study, 21 people were given 7 dates (168 grams) daily and it was observed that their bowel movements significantly improved compared to when they did not eat dates. Dried dates are an excellent source of fiber; Therefore, you can use the properties of dry dates to treat constipation.

Properties of dates to stabilize blood sugar

Dates contain a significant amount of natural sugars, which makes them an ideal substitute for refined sugars. The combination of natural sugars and insoluble fiber means that Kurma Piarom Shah Alam helps regulate blood sugar levels; Because insoluble fiber slows down the digestion process and the sugar it produces is gradually absorbed by the body.

Benefits of dates for men

Dates have been used to treat male infertility for a long time in the traditional medicine practices of the people of the Middle East and North Africa. However, there is little scientific research to investigate the properties of dates in this field and its effectiveness.

Researchers tested the effects of dates on the fertility of mice with neurotoxin-induced infertility. Dates reduced the symptoms of infertility in mice, but at the same time reduced the levels of the hormone testosterone, which is associated with fertility. Therefore, much more research should be done on the effect of dates on human fertility before any recommendations can be made about the properties of dates for men.

In general, one of the minerals needed by the human body is calcium, which will prevent the occurrence of many diseases such as osteoporosis. In addition, calcium is suitable for the treatment of menstrual pains and will reduce muscle cramps. Consuming foods such as low-fat yogurt, vegetables, legumes, and fruits can be an excellent source for reducing pain and muscle cramps. Therefore, in addition to the mentioned products, it is better to include calcium-containing grains in your diet during this period. Consuming herbal tea reduces pain and is effective in improving mood. For example, consumption of herbal decoction of borage flower can cause a feeling of relaxation in women.

Dates are one of the fruits that provide the body with vitamins A, B, C, E along with minerals including phosphorus, calcium, iron and magnesium. Kurma Piarom is a great food to eat for menstruation.

Not consuming caffeinated and flatulent foods during menstruation

Nutrition during menstruation is better to be free of foods that contain a high amount of sugar. Reducing the consumption of these products can help treat heartache and period symptoms. In addition to foods that are high in sugar, the consumption of caffeine is also strictly prohibited during this period. Soft drinks, chocolate, coffee, carbonated drinks, and other products that contain caffeine are very harmful and will aggravate symptoms and pain. Caffeine causes increased cramping and sensitivity in the chest and is effective in increasing muscle cramping. In addition, caffeine consumption during this period will cause sleep disturbance and night sweats.

Consuming carbonated drinks and foods that cause bloating will also increase bloating and pain. In addition, frozen foods and foods that contain sodium will also cause bloating in the body. In general, the hormones of women’s bodies cause bloating during this period, and consuming foods that make them bloated will worsen their physical condition.