Eating Healthy While Traveling:
Tips for Staying Nourished on the Go
I travel frequently for work. Travel brings its blend of excitement and challenges. There’s the thrill of visiting new places, meeting diverse people, and experiencing different cultures. But there’s also the constant juggling act of maintaining routines, staying energized, and making healthy choices amidst long days and limited options.
For me, eating healthy has been one of the biggest challenges. Airports filled with fast food, rushed schedules that leave little time for balanced meals, and unfamiliar surroundings can make it hard to stay on track. I’ve had to tackle this obstacle repeatedly—sometimes successfully, and other times, not so much.
As the holidays approach, many of us prepare to hit the road, whether for work, family, or much-needed vacations. Traveling during the festive season adds another layer to the challenge—celebratory meals, indulgent treats, and disrupted routines can make staying healthy seem like an uphill battle.
Over time, I’ve developed some strategies to help navigate these challenges, and I’d love to share them with you. Whether you’re traveling for business or holiday celebrations, I believe it’s possible to make your trip a benefit to your health journey—not a setback.
From packing nourishing snacks and researching healthy dining spots to embracing local, wholesome cuisines, I’ve learned that planning and mindfulness are key. Travel doesn’t have to derail your goals; it can be an opportunity to explore new, health-conscious habits. With a little planning and mindfulness, you can make smart food choices and keep your body fueled for the journey. Here’s how:
Plan Ahead: Healthy Food Starts with Preparation
Research Restaurants: Before you leave, explore local spots with healthy menus on platforms like Yelp, TripAdvisor, or HappyCow for plant-based options.
Pack Snacks: Bring non-perishable snacks like trail mix, protein bars, or dried fruits to avoid unhealthy airport or gas station temptations.
Stay Hydrated: Carry a reusable water bottle to stay hydrated and curb unnecessary hunger pangs.
Navigate Airports and Stations
Look for grab-and-go options like salads, fruit cups, or veggie-packed wraps.
Opt for water, herbal tea, or black coffee over sugary drinks.
Many airports now offer restaurants with healthy choices—just scan menus for lean proteins, whole grains, and fresh veggies.
Grocery Stores Are Your Friend
Instead of dining out for every meal, visit local grocery stores or markets. Stock up on fresh produce, hummus, whole-grain crackers, and nut butter.
Look for pre-made healthy meals like sushi rolls, grain bowls, or deli salads.
Eat Mindfully at Restaurants
Read the Menu Carefully: Choose dishes that are baked, grilled, or steamed rather than fried.
Customize Orders: Don’t hesitate to ask for dressings on the side or swap fries for a side salad.
Share Portions: Many restaurant servings are large; share an entrée or save half for later.
Embrace Local Cuisine
Many cultures prioritize fresh, whole foods. Seek out local dishes that highlight vegetables, legumes, and whole grains.
Farmers’ markets are a treasure trove of fresh, seasonal produce and can give you a taste of the region’s healthiest options.
Choose Smart Accommodations
Book accommodations with a kitchen or kitchenette to prepare simple, healthy meals.
Some hotels offer healthy dining options or are located near health-conscious restaurants.
Keep Moving
Travel can disrupt your routine, but staying active helps maintain a healthy mindset. Walk, explore on foot, or find local yoga or fitness classes to stay energized.
Be Flexible and Forgive Yourself Healthy eating while traveling isn’t about perfection. Enjoy the occasional treat—it’s part of the experience! Balance indulgent meals with lighter, nutrient-packed choices for the rest of the day.
Final Thought
Eating healthy while traveling isn’t just possible; it can be an enriching part of your journey. With these tips, you’ll return home not just with memories but with energy and vitality to match.
Bon voyage and bon appétit!
What’s your biggest challenge when it comes to staying healthy while traveling? What are your go-to healthy travel tips? Please share them below!