Travel Health Basics: Vitamins & Minerals

While the three main nutrients (carbs, protein, and fat) can be thought of as the stones in the Great Wall of China, vitamins and minerals might be the dirt and rubble that binds the stones and makes the unit work as a whole. Eating foods with a large variety of vitamins and minerals is necessary for peak health and performance while traveling.

Vitamins and minerals play important roles throughout the body and are essential to everyday functioning. Adolescents, in particular, need higher amounts of certain vitamins and minerals. Iron and calcium are of specific importance for growth, with iron being the most common nutritional deficiency in adolescents in the United States. When combined with the increased needs for travel health, Student Ambassadors need to take extra steps to make sure they are getting the additional nutrients they need.

Student Ambassadors should focus on getting more of the following vitamins & minerals before and during travel:


Many vitamins and minerals are absorbed better when combined with other food sources. For example, the iron from a spinach salad (pictured below) will be more readily absorbed if eaten with bell peppers, due to their high vitamin C content. Also, the absorption of Vitamin D is enhanced when combined with foods high in calcium (such as in milk or yogurt). You can read more about Vitamin D in "D-Lightful News for Travel" - one of my previous blog posts.


[ Photo credit: Lady Lerandia, www.allrecipes.com ]

Some nutrients can inhibit absorption or cause depletion of vitamins and minerals, as well. Of concern to youth in the United States is the balance between phosphorous and calcium. Soda contains high amounts of phosphorous. In an attempt to maintain the balance between phosphorous and calcium in the blood, calcium is pulled out of the bones. Many adolescents are not meeting their calcium needs due to the overconsumption of soda, which often replaces milk and increases phosphorous intake.

This ends our series on ‘Basic Travel Nutrition.’ There are many exciting topics to come and I promise they will be very applicable to your student traveler. Some of these topics include: ‘Food Remedies to Common Travel Ailments’ and ‘How to Experience Culture through Food’…stay tuned!

Warmly, 
By April D. Davis, RD, CD, ACSM CES

Travel Health Basics: Fat

The latest post from April Davis in her series on Travel Health Basics.

Fats, similar to carbohydrates and proteins, are an important nutrient for your student traveler. Fats serve as a primary energy source at rest and during light-to-moderate activity, along with providing calorie-dense nutrients capable of meeting the high energy demands of active itinerary days. In addition, fat provides essential fatty acids required for normal bodily functions, adds flavor to foods, promotes feelings of fullness, and is required for the uptake of certain vitamins. So, while fat gets a bad rap, it is a necessary and healthy nutrient (when consumed properly) that will be important as your student travels with People to People Ambassador Programs.

What are fats and where can I find them?
Similar to the Wicked Witch of the West from the Wizard of Oz, fats are molecules that are “water-fearing,” or hydrophobic. Unlike the Oz character, however, they do NOT dissolve (or melt) in water but, rather, in more fat. This affects how they are digested, absorbed, and transported throughout the body.

Fats yield 9 calories per gram, compared to only 4 calories per gram for both carbohydrates and proteins. So, if extra calories are needed, you get more bang for your buck with fat. Other nutrients can be converted into fats within the body when excess calories are taken in. For example, if carbohydrates or proteins are eaten in surplus, they will be converted into fats and stored for later use as energy.

Fats are found in most food groups of the MyPyramid food guidance system.

• The richest sources of fat are found within the oils category of the pyramid.
• Some grain products as well as certain vegetables provide a small-to-moderate amount of fat.
• Fruits provide minimal or no fat.
• Animal sources can vary from low to high in fat and typically contain a higher amount of unhealthy fats.
• Nuts and seeds are excellent sources of high-quality, healthy fats.

As mentioned previously, some types of fats are considered healthy and essential, while others are unhealthy. (The picture at left shows good fats, courtesy of Travis K on Flickr.) All fats are a mixture of polyunsaturated, monounsaturated and saturated fatty acids. Healthy fats contain a higher percentage of mono- and poly- unsaturated fatty acids and less saturated fatty acids.

• An easy way to identify most healthy fats is that they are liquid at room temperature. Examples include canola oil, olive oil, peanut oil, and safflower oil.
  
• Fats with higher amounts of saturated fatty acids are typically solid at room temperature and include butter, Crisco, lard, and animal fat.
  
• For these reasons, getting your recommended daily fat from plant sources is the healthiest option.

During my observation travel with People to People last summer, I witnessed and partook in numerous meals that contained a healthy amount of plant-based fats. Much of this was from olives and olive oil, since most of my time was spent in Italy. Hazelnuts were also a popular addition to the meals and a great source of protein and healthy fat. (Not to mention the lovely bruschetta pictured at left.)

One of the essential fats that is often lacking in the American diet is omega-3 fatty acids. These fats are unsaturated and used as an energy source. However, they are also used to make other compounds such as hormones that reduce inflammation. A lot of research has focused on these fats recently due to the protection they offer to the heart and blood vessels.

Including a source of healthy fat with each meal will help your student absorb crucial nutrients, such as vitamin D and E, and increase the feeling of fullness so that over-consumption is less of a problem. Healthy fats will help your student traveler maintain energy levels on busy travel days. The “Healthy Protein/Carb Snacks for Travel” that were mentioned in my previous two blogs contain proper amounts of healthy fats, too!

Additional Resources

• Find out how much fat you and your student should be getting on a daily basis (from the USDA)
  
  
• Visit the Nutrition Source from Harvard School of Public Health to learn more about fats and cholesterol.

Warmly, 

April D. Davis, RD, CD, ACSM CES

Travel Health Basics: Protein

Hi everyone! April here, back with another installment of our current series on Travel Health Basics. My last topic was carbohydrates, and this week we'll dive into proteins (like the legumes I'm holding at left).

While abroad, your student’s protein requirements will increase slightly due to the highly active schedule and extra demands of traveling. Like the medieval castles your student might visit on his/her trip overseas, proteins are constantly being broken down, transformed, and rebuilt. This means proteins must be replaced on a daily basis through proper nutrition to maintain overall health.

What are proteins?
Proteins consist of chains of amino acids linked in very specific sequences. The order of the amino acids determines the type and function of the protein. Imagine the EuroRail train with the entire unit representing a protein and each box car an amino acid. (Image credit: www.raileurope.com)

Some amino acids can be made by the body but almost half are considered essential because they must be obtained from the diet. Consuming protein-rich foods during travel is necessary in order to get the appropriate amounts of these essential amino acids. Proteins are involved in every bodily process, including growth and repair of muscle, maintaining fluid balance, and immune function. They also serve as an energy source when needed. Therefore, adequate intake of protein is critical for daily recovery and health while traveling abroad.

Where can I find proteins?
Protein is found in both animal and plant-based foods. Your student should consume a variety of protein-rich foods daily while traveling in order to ensure he/she is getting the required amino acids. Animal and soy-based proteins are considered complete because they contain all of the essential amino acids in high amounts. However, animal protein sources are often not as healthy as their plant-based counterparts. A food gallery of protein-rich sources and proper portion sizes can be a very useful tool to help educate your student prior to travel.

(Image credit: MyPyramid.gov)

When consuming a vegetarian (and especially vegan) diet, your students should eat complementing proteins throughout the day. One food may complement the other by providing differing amounts of the essential amino acids. Examples of this are grains and legumes or nuts and beans. These types of sources will provide your student with plenty of protein, while keeping his/her muscles and immune system ready to tackle each day’s adventures.

Including a source of protein with each meal and snack will increase stamina on busy travel days by helping your student feel fuller for longer. A helpful reminder from the previous blog on carbs: low-fat dairy, beans, nuts, seeds, and soy products provide a convenient mix of protein, carbohydrates, and fiber – a perfect combination for active travel days.

Healthy Protein/Carb Snacks for Travel

• Popcorn with chocolate soy milk
• Yogurt topped with fruit and nuts
• Whole wheat crackers with string cheese or a hard-boiled egg
  
• Homemade granola bars
• Banana, celery sticks, and peanut butter
• Hummus and veggies

How much protein should be consumed daily?
Individual protein requirements will vary based on age and gender; however, youth and teenagers have increased needs to support growth and development. When combined with the additional demands of travel, your student should be getting 12-20% of his/her daily intake in the form of protein.

Take-Home Message: A proper intake of protein will help ensure your student’s overall health and stamina throughout his/her dynamic travel experience!

For more information of protein, please visit Nutrition.gov.

Warmly, 

April D. Davis, RD, CD, ACSM CES®

Travel Health Basics: Carbohydrates

A new post from April Davis,' our resident dietitian, in her series on basic travel nutrition.

Most people have heard the term “carb-loading” in relationship to endurance sports. In fact, traveling can be a rather athletic activity. Many novice travelers are not expecting or used to the and constant motion that traveling often entails, especially the day-long site tours and hikes. A proper diet with the correct portion of carbohydrates will provide the energy needed to sustain your student throughout his/her daily adventures while traveling abroad.

What are carbohydrates?

Carbohydrates are compounds made up of carbon, hydrogen, and oxygen molecules. The body converts carbohydrates into a simple sugar called glucose. They provide the main source of fuel for all physical activity, along with being the sole source of fuel for the brain. Adequate intake of carbs is crucial for recovery from long-term physical exertion and maintaining the correct amount of carbohydrate stores, known as glycogen, in the body.

Where can I find carbs?

There are two main types of carbohydrates: simple and complex. Simple carbs are made up of only one or two sugar molecules, whereas complex carbs are composed of two or more linked simple sugars. The complex carbs found in foods are starches and fiber. It is important for your student to include complex carbs in his/her daily diet because they help keep the digestive system healthy, lower cholesterol levels, and aid in controlling blood sugar. During travel, it is extremely beneficial to maintain a healthy gut and stabilize blood sugar levels. A high-fiber diet will also help your student feel fuller for longer, which is important with an energetic travel itinerary.

Most of the foods found in the grains section of the USDA pyramid are excellent sources of complex carbs, fiber, and B vitamins. The key is to choose whole grain products that are more nutrient-dense to sustain energy longer than simple, or refined, carbs. In addition to whole grains, fruits and vegetables are ideal for traveling because they contain soluble and insoluble fiber. Dairy, beans, nuts, seeds, and soy products provide a convenient mix of carbohydrates, fiber, and protein – a perfect combination for active travel days.

Healthy Complex Carbohydrate Snacks for Travel

• Popcorn with chocolate soy milk
• Yogurt topped with fruit and nuts
• Whole wheat crackers with string cheese
• Homemade granola bars
• Banana, celery sticks, and peanut butter
• Hummus and veggies

How much carbohydrates should be consumed daily?

Your student should be getting about 45-65% of his/her daily intake in the form of carbohydrates. In the days leading up to travel, encourage your student to trend toward the upper end of this range by consuming slightly more complex carbs than normal. On days that are particularly active, your student should “graze” on nutritional snacks (I highly recommend the granola bar recipe above!) that are rich in carbohydrates. Most importantly, your student should remember to replenish his/her energy stores by eating extra complex carbs after a markedly physical day. A good rule of thumb is to eat about 0.5 grams of carbohydrates per pound of body weight after prolonged strenuous activity.

Remember, a proper intake of complex carbohydrates will ensure your student has enough physical and mental energy to meet the demands of his/her dynamic travel experience!

For more information of carbohydrates and fiber, please visit Nutrition.gov.

Warmly,
By April D. Davis, RD, CD, ACSM CES®