Tips For Eating Healthier When Traveling

Eating healthier while traveling can be challenging, but with some planning, it is something you can achieve. Often times, traveling means a lot of junk food, overindulging, and not feeling great as a result.

Whether you’re on a road trip, flying to a new destination, or staying in a hotel, here are some tips to help you maintain some healthy habits while on the go.

Pack Your Own Snacks

Bringing your own healthy snacks can save you from making impulsive and unhealthy food choices. Pack items like fresh fruits, nuts, trail mix, whole grain crackers, or protein bars. These snacks are convenient, portable, and provide essential nutrients to keep you energized throughout your travels.

Stay Hydrated

Dehydration can often be mistaken for hunger, leading to unnecessary snacking. Carry a refillable water bottle with you and aim to drink plenty of water throughout the day. Avoid sugary drinks like sodas and opt for water, herbal teas, or infused water for flavor. Bringing water can also help to avoid the cost of buying expensive water on the road.

Choose Wisely at Restaurants

When dining out, look for restaurants that offer healthier options such as salads, grilled meats, and steamed vegetables.

Opt for dishes that are baked, grilled, or steamed rather than fried. Ask for dressings and sauces on the side to control portion sizes and reduce unnecessary calories.

Look For Farmer’s Markets

When you travel, look for food carts and farmer’s markets, which usually offer fresh, local products.

~ We loved finding fruit carts on the beach at Isla Holbox, Mexico ~

Find Balance

Aim to include a balance of protein, carbohydrates, and healthy fats in your meals. If you splurge on one thing, look to balance it with a healthy option. Portion sizes at restaurants and fast-food chains are often larger than what you would typically eat at home. Consider sharing meals with travel companions or asking for a half portion if available. Avoid supersized or combo meals, and listen to your body’s hunger cues to avoid overeating.

Plan Ahead for Airport Food

Airports can be a minefield of unhealthy options, but with a little planning, you can find nutritious meals and snacks. Research the airport’s dining options in advance and look for healthier choices like salads, yogurt, fresh fruit, or sandwiches made with whole grain bread. Avoid fast food chains and opt for sit-down restaurants or grab-and-go delis with healthier options.

Opt for Nutrient-Dense Foods

Choose foods that are nutrient-dense and provide essential vitamins and minerals. Instead of empty-calorie snacks like chips and cookies, opt for nutrient-rich alternatives like Greek yogurt, hummus and veggies, hard-boiled eggs, or fruit with nut butter.

Limit Alcohol Consumption

Alcohol can add unnecessary calories and lead to poor food choices. Limit your alcohol intake and opt for lighter choices like wine, beer, or mixed drinks made with soda water and fresh fruit juice. Remember to drink responsibly and stay hydrated by alternating alcoholic beverages with water.

Don’t Skip Meals

Skipping meals can lead to overeating later in the day and cause fluctuations in blood sugar levels. Aim to eat regular meals and snacks to keep your energy levels stable and prevent excessive hunger. If you anticipate a long journey without access to food, pack a small meal or snack to tide you over until your next meal.

Bring supplements

If you take vitamins, it is a good idea to bring those along so that you can stay on track with a routine.  Your body will likely need those nutrients more than ever when you travel, as you are likely going to be off schedule, tired, exposed to germs, etc. If you take immune support supplements, now is the time to take them, when you are on a crowded plane for hours, etc.

Listen to Your Body

Pay attention to how different foods make you feel and choose options that leave you feeling satisfied and energized. Listen to your body’s hunger and fullness cues, and eat mindfully without distractions to fully enjoy your meals.

By incorporating these tips into your travel routine, you can make healthier choices and nourish your body while on the go. Remember that balance and moderation are key, and don’t be too hard on yourself if you indulge occasionally. Enjoy your travels while staying mindful of your health goals!

11 thoughts on “Tips For Eating Healthier When Traveling”

  1. These are great ideas. I know it can be hard to eat healthy while you’re traveling. I love the idea of going to farmers markets.

  2. These are great tips to keep yourself healthy while enjoying your vacation or trip. I will keep these things in mind.

  3. I will try to plan ahead for airport food. I totally agree that the airport is a minefield of unhealthy options and we ended up eating whatever is available because of limited choices.

  4. As a mom constantly on the go with my family, it’s always a challenge to keep everyone nourished and energized. Packing our own snacks and staying hydrated are game-changers, and I love the idea of seeking out farmer’s markets for fresh, local treats.

  5. I have to keep these tips in mind, I find myself when I travel picking unhealthy choices, by having prepared healthy options. You will keep a balance in your diet.

  6. Staying healthy while traveling can be quite challenging for us. Despite our best intentions to eat well while on the road, it’s easy for everyone to eventually veer off track. Your tips are excellent reminders for me to keep in mind during our travels.

  7. Melissa Cushing

    These are great tips for sure and one thing I do is not eat out much anymore because everything is loaded with the bad stuff. When I started paying atention to numbers of what I am eating in terms of fat and sodium at the most popular of eateries…. the numbers are CRAZY and the main reason I prepare everything now for my family. We wonder why everyone is sick with health issues and autoimmune disease that did not exist 3 or 4 decades ago. It’s for sure the food we comsume. I so appreciate you sharing this and will be using these tips for our next vacation!

  8. It’s so hard to eat healthy when you’re traveling. Plus, healthy fast food isn’t that great. I just try to eat smaller portions of regular food when I travel.

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