How to Eat Healthy While Traveling 

Traveling is exciting and fun, but managing to eat healthy on the go can be manageable as long as you’re prepared and make smart food choices. Eating healthy while traveling doesn’t have to be challenging — here are some tips to keep you healthy and energized while traveling.

Plan Ahead with Healthy Grocery Items

Before your trip, stock up on healthy snacks and drinks that will help you stay energized. Preparing a few meals ahead of your trip and packing them in air-resistant containers will save you time and money.

• Stock up on healthy grocery items such as: fresh fruits and vegetables, nuts and seeds, pre-cut vegetables and hummus, protein bars, dried fruits, and raw nuts.

• Buy reusable food containers and bottles so you can easily take food on the go.

• Take canned/packaged foods such as lentils, chickpeas, and tuna that are convenient to have on hand for quick meals.

• Make sure to pack healthy snacks like protein bars, apples and nuts so you can stay energized throughout the day.

Eat Smart at Restaurants

When you’re traveling, eating at restaurants is often necessary. While it can be tempting to indulge in unhealthy fast food or greasy diner food, it’s important to make smart decisions when selecting your meals. Here are some tips for making healthy choices while eating at restaurants.

• Look for restaurants that serve whole foods and avoid greasy fast food.

• Choose lean proteins such as chicken, fish and tofu.

• Load up on colorful fruits and vegetables as side dishes and soups.

• Look for fresh ingredients and avoid heavy sauces, fried foods and high calorie snacks.

• Ask for dressings and sauces on the side.

• Look for healthy items such as vegetable stir-fries and grilled items.

• Avoid sugary drinks such as soda and instead, opt for water or tea.

Take Advantage of Healthy street Food Options

If you’re traveling to a foreign country, you may come across unique street food vendors that offer a range of healthy and delicious options. Street food can be a great way to sample the local cuisine. Here are some tips to take advantage of healthy street food options while traveling.

• Do your research on where the healthiest street food vendors are located and what items they offer.

• Opt for lighter items such as salads, wraps, and falafel.

• Look for vendors that offer grilled or steamed items rather than fried.

• Choose street food that is freshly prepared and is made from fresh ingredients.

• Avoid items such as pre-prepared fried and processed foods.

Pack Smart for Long-haul Flights

Long-haul flights can be tedious, but eating the right foods can help you stay energized and alert. Here are some tips to make sure you’re eating healthy on your long-haul flights.

• Pack healthy snacks such as carrots and hummus, trail mix, apples and nut butters.

• Avoid sugary snacks and stick to healthy protein and fiber-rich snacks.

• Avoid processed foods such as chips and crackers and opt for whole foods instead.

• If available, bring your own meals- such as packaged salads and roasted or grilled veggies- or ask for a vegetarian meal option with your in-flight meal.

• If you’re on a long-haul flight where food isn’t provided, be sure to have healthy snacks on hand, such as granola bars, fruit, and nuts.

Stay Hydrated

Staying hydrated is essential when it comes to eating healthy while traveling. Be sure to bring a reusable water bottle with you to avoid excess plastic waste, and opt for water or low-sugar beverages when available.

• Sip on water throughout the day to stay hydrated.

• Include a few pieces of fresh fruit in your water to add flavor.

• Avoid sugary drinks such as soda and juice.

• When ordering at restaurants, opt for herbal teas, sparkling water, and unsweetened iced tea.

Incorporate Healthy Habits

Eating healthy while traveling doesn’t just involve selecting the right foods — it also involves creating healthy habits that can help you stay on track.

• Exercising is a great way to stay energized and fit while traveling. Even if it’s just doing a few push-ups in your hotel room or taking a morning walk around the city before exploring, incorporating exercise into your trips can help you stay energized.

• Relaxation and stress reduction are also important — take time to relax in your hotel room, meditate, and practice breathing exercises.

• Keep a food journal and be mindful of your eating habits — a food journal can help you stay on track and think about the foods you’re consuming.

• Get enough sleep — make sure to get 7-9 hours of sleep each night.

Eating healthy while traveling can seem overwhelming, but with the right strategies, it can be achievable. Planning ahead with healthy grocery items, eating smart at restaurants, taking advantage of healthy street food options, and packing smart for long-haul flights are all great ways to make sure you’re making nutritious food choices while traveling. Staying hydrated and incorporating healthy habits can also help you stay on track with your healthy eating goals.