Travelling over the summer can throw up plenty of challenges when dealing with kids. Facing sleep interruptions and jet lag can be bad enough as adults, but longer hours on the road for small ones can be exhausting. One way to help them cope is to maintain a balanced diet for kids you will have with you. By staying on top of their travel nutrition, you can not only keep them healthy in body and mind, you can even curtail some of the more annoying symptoms of long-haul travel including jet lag. So what do you to be focusing on when it comes to good travel nutrition for kids:
Travel Nutrition
The key when it comes to managing nutritional needs when travelling is all about picking the right ingredients. You are looking for things that help keep your energy levels up and are easy on the digestive system. Fruits like cherries are a great source of melatonin, which is an antioxidant that will help to regulate your sleep patterns through multiple time zones. Brazil nuts will also help in this area as they are packed with selenium which promotes a restful night’s sleep when you feel the insomnia kicking in. Ginger can be great at settling your stomach if you plan to attempt any unusual culinary adventures. Lastly, don’t go anywhere without a trusty banana – its magnesium and potassium are fantastic for balancing moods, salts and hormones.
Here is one of our favourite recipes for maintaining good travel nutrition for kids (and adults), plus it is extra yummy!
Healthy Granola
This Healthy Granola recipe is packed with all the right nutrients and ingredients to combat time-zone shifts, jet lag and interrupted sleep patterns – for kids and adults! It is super easy to make and can be done in advance and stored in an air-tight container at room temperature. You can even watch the video to see how to make it.
Preheat oven to 175C (350F)
In a large bowl mix:
- 2 cups of oats
- 3 tbsp oil
- ½ chopped walnuts
- ½ cup of chopped almonds
- ½ cup coconut shreds
- ½ cup sunflower seeds
- Separately mix well:
- 60 ml apple juice
- 2tbsp honey
- 2 tsp sugar (for extra crispness)
Combine with dry ingredients and transfer to baking tray lined with baking paper. Bake for 20 minutes.
Then add:
- 1 cup of raisins
- ½ cup of puffed grains
- Mini meringues (optional)
Add candies for extra colour if you want and serve with Greek yogurt and berries
Don't forget to serve this up with Citron Snackbox