9 Tips to Healthy Eating While Traveling

Traveling is an exciting adventure, but it can also be a challenge when it comes to maintaining a healthy diet. Many people often wonder, "How can I eat healthy while traveling?"

We believe healthy eating is 80/20 - 80% of the time eat healthy and then 20% of the time splurge a bit! But when it comes to traveling, you’ll probably want to enjoy that 20% at a nice restaurant, not on junk.

Whether you’re on a road trip, flying across the country, or exploring new destinations, it’s easy to fall into the trap of unhealthy eating. But with a little planning and smart choices, you can enjoy your travels without compromising your health or nutrition. Here’s your ultimate guide to how to eat healthy while traveling.

1. Pack Your Own Healthy Travel Snacks

One of the best ways to stay healthy while traveling is to pack your own snacks. These can also be handy to have during your trip as complements to other meals like breakfast or a snack for a hike. This not only saves money but also ensures you have nutritious options on hand. Consider bringing:

• Nuts and seeds: A great source of protein and healthy fats.

• Fresh fruit: Apples, bananas, and grapes are easy to pack and don’t require refrigeration.

• Vegetable sticks: Carrot, celery, and cucumber sticks are crunchy and satisfying.

• Nut butters: Travel packs make these easy to carry and pre-portioned to put on an apple, celery, whole grain bread, or anything!

• Homemade baked goods: If you have time before your trip, bake up some healthy and satisfying muffins or granola bars.

• Trail mix: purchase your favorite, or make your own at home.

• Dehydrated vegetables: like edamame, okra, chickpeas and snap peas.

2. On the Go Food

If you’re driving, figure out what healthy, and satisfying options are along your route. If you have flexible timing, try to coordinate your arrival with your meal times. If you are flying, check the airport website to see what restaurants and food options are available in your terminal. In both situations, you can almost always order ahead so that you can grab and go if you don’t have a lot of time.

3. Healthy Gas Station Snacks

If you don’t have time to plan ahead, you may find you only have a moment to grab something in the airport or gas station. While they are often filled with tempting but unhealthy options, many now offer healthy food choices if you learn what to look for. Aim for a combination of carbohydrate, fat, and protein to help you stay fueled and full.

• Opt for veggie wraps or whole grain sandwiches that don’t use lunchmeat.

• Grab a yogurt or a smoothie for a quick and nutritious snack.

• Choose salads or whole-grain bowls with a light sauce.

• Look for snack bars made with whole grains, nuts, and fruits that are high in protein and fiber, but low in added sugar.

• Create a makeshift meal with a cheese stick or hard boiled eggs paired with fruit and vegetables or hummus and crackers. 

4. Be Picky About Fast Food

If your only option is a drive thru or fast food, try to choose items that are baked, grilled, or broiled if possible. Often you can find salads, soups or small baked potatoes as well - but these are best as sides, not a full meal - otherwise you’ll be hungry again soon. If you don’t have any healthy options available, get the burger or the chicken nuggets but skip the fries.

5. Eat Hot or Cold Foods Before the Danger Period

If you purchase a hot or cold food item, food becomes less safe to eat after two hours and can make you sick. If you are in hot weather, it’s best to eat that food within one hour.

6. Stay Hydrated

It’s easy to forget to drink water while traveling, but staying hydrated is key to feeling good and maintaining your health. Always carry a refillable water bottle with you:

• Drink water regularly throughout your trip, especially during flights, which can be dehydrating.

• Have a sugar free herbal tea like green or black tea to get in some antioxidants.

• Avoid sugary drinks like sodas and energy drinks, which can lead to energy crashes and dehydration.

7. Eat Smart at Restaurants

Eating out is a big part of the travel experience, but it doesn’t have to derail your healthy eating habits:

• Start with a salad or soup to fill up on veggies and avoid overeating.

• Choose grilled or baked dishes over fried options to reduce unhealthy fats.

• Ask for sauces and dressings on the side to control the amount you consume.

• Share desserts or opt for a fresh fruit option instead.

8. Embrace Local, Whole Foods

Exploring local cuisine is one of the joys of traveling, and it’s a great opportunity to eat healthy too:

• Try local fruits and vegetables, which are often fresh, seasonal, and nutrient-dense.

• Sample traditional dishes that focus on whole grains, lean proteins, and fresh produce.

• Visit local markets to pick up fresh, healthy ingredients for meals and snacks.

9. Mindful Eating: Listen to Your Body

Traveling can disrupt your normal eating patterns, so it’s important to listen to your body. Some other tips to make sure you are eating healthy while traveling include:

• Eat when you’re hungry and stop when you’re about 80% full. This will help you feel light and energized vs sluggish and uncomfortable.

• Avoid skipping meals instead split meals with a friend or family member if you’re only in the mood for something small.

• Avoid mindless snacking out of boredom, especially during long trips. Stay occupied with activities, reading, or listening to music.

Maintaining a healthy diet while traveling doesn’t have to be difficult. With a little preparation, smart choices, and mindfulness, you can enjoy your travels while staying on track with your health goals. Remember, it’s all about balance—enjoy your journey, and make the best choices you can with the options available. Happy travels and happy eating!

Need more ideas or specifics, check out our post on healthy snacks.

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