Healthy Eating Tips While Traveling
Updated: Jul 23
Traveling with others can be a wonderful experience filled with adventure, laughter, and bonding. However, maintaining healthy eating habits during your travels can be a challenge. Whether you are exploring new cities, hiking in nature, or relaxing on a beach, it’s easy to fall into the trap of unhealthy eating. Read on for practical tips to ensure that you and your companions enjoy nutritious meals while on the go.
Plan Ahead
One of the best ways to maintain healthy eating habits while traveling is to plan ahead. Here are some strategies to consider:
Research Local Restaurant Cuisine
Before you embark on your trip, take some time to research the local restaurant cuisine. Websites like TripAdvisor can provide insights into the best places to eat. I use the Open Table app to search for restaurants in the area of interest - and can even search by type of cuisine. Look at the restaurant website for menus. Select restaurants that offer healthy options or specialize in fresh, local ingredients. When reviewing the menu, look for dishes that are grilled, baked, or steamed rather than fried. You can often request that sauces and dressing are on the side. Opt for whole grains, lean proteins, and plenty of vegetables. It’s okay to indulge occasionally.
If there is something extra special about the restaurant, such as ocean-side seating, or your booking is for a holiday, consider making a reservation a couple of months in advance through their website or app.
Eating Plans
It can be helpful to create both an eating plan (where, when/date) with a meal plan (what/time of day), especially if you are on a special diet, have health concerns, or want to control your budget better. Decide which meals you will eat out and which ones you can prepare yourself. Strongly consider booking a hotel, resort or condo with at least a partial kitchen. The extra cost of this kitchen amenity is often less than the cost of eating out, especially for families. Not only does a kitchen provide you with a larger refrigerator, but you can make fast, simple, cost-effective meals using local ingredients. Creating a meal plan (with grocery list) can help you stay on track, saves money, reduces leftover waste, and allows you to control what goes into your food - especially important in those with allergies and food intolerances.
Start your day off with a healthy breakfast. Opt for whole grain options, such as oatmeal, whole grain granola bars, multi-grain toast, or whole grain cereals. To help keep you satisfied longer. incorporate protein into your breakfast - with options like eggs, Greek yogurt, nut butter, and high-protein (whole grain) granola bars.
Embrace Local Markets when food shopping. Visiting local markets can be a fun and healthy way to experience the culture of your destination and get ideas for meals. Here’s how to make the most of your market visits:
Explore Fresh Produce. Local markets often have a wide variety of fresh fruits and vegetables. Assuming safe (per CDC - see below), take advantage of this by picking up these foods for a picnic or a simple meal.
Try Local Specialties. Many markets offer local specialties that are both delicious and healthy. Look for items like whole grain breads, local cheeses, or unique dips made from fresh ingredients.
Engage with Vendors. Don’t hesitate to talk to the vendors. They are often eager to provide insights into how to prepare their foods or suggest healthy ways to enjoy local delicacies.
If you come across a high-calorie local delicacy that you want to try, go for it! Just be mindful of your overall choices throughout the day.
If traveling abroad outside of the USA, check the safety of the food and water on the CDC Traveler's Health website in advance of your visit. On this CDC website, select your destination country from the drop-down menu and click the "go" button. Next, on the new landing page, scroll down and click on the "Eat and Drink Safely" link to read about information specific to your destination.
Traveling with family and friends is about creating lasting memories. Focus on the experiences you share, and don’t stress too much if every meal is not planned.
Pack Healthy Snacks
Packing healthy snacks is essential for avoiding unhealthy temptations. In a backpack consider bringing along:
Nuts: A great source of protein and healthy fats.
Dried Fruits: A sweet treat that provides energy and fiber.
Granola Bars: Easy to carry and filling. Look for those with oats, seeds, nuts and fruits as the first foods in the ingredient list. Choose those that have low or no sugar added. Consider consuming those with higher protein for added satiety.
Trail Mix: Combines grains with dried fruit and nuts into a healthy snack.
I purchase an assortment of ingredients, then we each assemble our own in advance of long trips.
Water. Hydration is vital. Make sure to drink plenty of water throughout the day. If abroad and the water is safe to drink, carry a reusable water bottle to stay hydrated and avoid sugary drinks.
Helpful Food and Beverage Travel Items
Plan ahead. consider bringing:
Collapsable silicone food storage containers
These are great for restaurant leftovers or carrying snack (get the brand that is freezer-safe, microwave-safe and dishwasher-safe). If toddlers are joining you on your trip, you will love the BPA and latex-free collapsable silicone snack containers with flaps (so spill proof).
Water bottle.
If traveling just across the USA, our "go-to" water bottle for everyone in our family is a Yeti brand water bottle. I left mine in the car for hours on a super-hot day while watching my daughter's track event - only to discover that I still had cold ice water when I returned to the car! I was sold!
We brought light-weight water bottles (with a carabiner clip) to Italy since we could refill them with cold water running from the numerous public fountains.
Hand Sanitizer
There may not be a sink available in which you can wash your hands before eating (after crawling around some ruins such as the Colosseum).
Backpack
Needed to carry snacks and because you never know when you will see the "to die for" item in a cute shop and will be grateful you do not have to carry it around for the rest of the day! Get one with loops for carabiner clips to attach your water bottle.
Stay Active
Incorporating physical activity into your travel plans can help balance out any indulgences. Here are some ideas:
Plan Active Outings. Choose activities that involve movement, such as swimming, or hiking, biking, or walking tours (e.g., wildlife tours, historical tours, ghost tours). This not only keeps you active but also allows you to explore your destination in a unique way.
Use Fitness Apps. Consider using fitness apps (e.g., Apple Fitness on iphone) and/or watches (e.g., Fitbit, Garmin, Apple) to track your number of steps or miles. Some apps offer challenges to help motivate you and your family to stay active during your trip. You can even turn staying active into a family or friend challenge. Set goals for the number of steps taken or the number of activities completed during your trip. This can create a fun and cooperative atmosphere if you stay active together.
Be Mindful of Portions
When traveling, it’s easy to overeat, especially when trying new foods. Here are some tips to help manage portion sizes:
Sharing. When eating out, plan on sharing meals. Sharing is a great way to try different dishes without overindulging. This not only helps you control portion sizes but also encourages chatting and family bonding over food.
Eat mindfully. Listen to Your Body. Pay attention to your hunger cues. Eat slowly and savor each bite. This will help you recognize when you are full and prevent overeating.
Use Smaller Plates. If you are dining at a buffet or a restaurant, opt for smaller plates. This can help control portion sizes and reduce the temptation to overfill your plate.
Avoid Late-Night Snacking. Try to avoid late-night snacking, especially if you’ve already had a substantial dinner and/or have heartburn regularly. If you truly are hungry, choose a light lower-fat snack.
Conclusion
Traveling with others can be a wonderful opportunity to bond and create lasting memories. By planning ahead, staying active, and making smart choices, you can maintain healthy eating habits while enjoying the adventure. Remember to embrace the local culture, try new foods, and savor the experience. With these tips in mind, you can ensure that your travels are both enjoyable and nutritious.
So, pack your bags, gather your family, and embark on your next adventure with confidence in your ability to eat well on the go!
Feel free to email me feedback using the link in the page footer.
If you desire personalized guidance on your diet or eating habits, it is recommended to schedule an individualized consultation with a Registered Dietitian. At the Academy of Nutrition and Dietetics website, you can Find a Nutrition Expert.
