Dietitian-Approved Tips for Eating Healthy While Traveling

It’s always exciting to start a new traveling adventure, from seeing new places, meeting new people, and making new memories. However, it’s also a disruption to our regular routine. From jet lag to unfamiliar food options, your body faces many challenges while traveling. 

That is why it’s important to prioritize your health during travels, and the best way to do so is by making sure to get the right nutrients in your body. Research has shown that maintaining a balanced nutritional intake can boost your immune system, helping you fight off germs and illnesses commonly encountered during travel.

Plus, an unhealthy diet can lead to decreased energy levels and disrupt the gut microbiome, leaving you feeling drained and overwhelmed. More importantly, if you wish to maintain a good mood while traveling, a healthy diet is crucial. Reports have shown that a balanced diet rich in fruits, vegetables, and omega-3 fatty acids can improve mood and cognitive function, making your traveling experience a happy and healthy one.

Eating healthy while traveling doesn’t have to be difficult, it just takes some planning. When you travel, it’s common to eat out, and you may not always have access to a kitchen to cook your meals. 

Despite these obstacles, with these dietitian-approved tips, you can manage to eat healthy even while being on the road.

To ensure you have access to healthy options, pack your favorite snacks for days of exploring, whether you’re driving, sailing, or flying:

Here are some great snack ideas:

• Nut and seed bars: These tasty fillings are easy to carry. If you’re flying, seed-based options like Munchme pumpkin seed bites are a good choice.
• Muesli or protein bars: A great option that can give you a quick energy boost, especially if you’re walking a lot.
• Fresh fruit: It’s affordable and healthy. Plus, it’s a great way to get your vitamins and minerals while traveling.
• Roasted chickpeas: These crunchy snacks are packed with protein and are perfect for on-the-go eating.

Starting your day with a healthy breakfast high in protein and fiber will help you stay fueled throughout your activities. Eating a good breakfast may also encourage you to make more nutritious choices in general.

More importantly, having breakfast can help you satisfy your nutritional requirements and maintain a more balanced diet.

If you don’t have access to a nutritious breakfast spot, we recommend filling your hotel room with convenient breakfast options. Here are some alternatives that will help you get started quickly:

• Yogurt, granola, and fruit
• Whole grain cereal and long-life soy milk (perfect if you don’t have any fridge/cooking facilities)
• Avocado or hard-boiled eggs sliced up on whole-grain toast
• Pre-made overnight oats

When dining out, select meals that contain a mix of lean protein, fiber-rich carbohydrates, and veggies. This can provide you with a range of nutrients while also leaving you feeling satiated.

To cut down on unhealthy fat in your meals, choose grilled, baked, and steamed dishes over fried ones. Also, don’t be afraid to load up on vegetables, whether in salads, side dishes or as part of your main entrée. For example, opt for a grilled chicken salad with a variety of colorful veggies and a side of quinoa for a balanced and nutritious meal.

While alcohol may be a part of your trip, it’s important to be mindful of its impact on your health. If you choose to drink, try to limit your intake to no more than 1-2 drinks per day.

Remember, excessive alcohol use can disrupt your sleep, lead to poor food choices (most of us aren’t reaching for salads after a night of heavy drinking), and cause stomach issues like diarrhea and reflux. If you struggle with alcohol use or are in recovery, consider avoiding alcohol altogether and seek support to maintain your health and well-being while traveling.

If you’re trying to lose weight, maintaining portion control while traveling is key. Using smaller plates can help manage the amount of food you consume, making it easier to avoid the oversized portions often served at restaurants. When dining out, opt for appetizers or share main dishes with your travel companions. This strategy allows you to sample a variety of flavors without overeating and keeps your calorie intake in check.

Pay close attention to your hunger cues: eat slowly and stop when you feel satisfied, not stuffed. By listening to your body and practicing mindful eating, you can stay on track with your weight loss goals while still enjoying your travels. Implementing these portion control techniques will help you make healthier choices and maintain your progress, even on the go.

Eating healthy while traveling requires a bit of planning and mindful choices, but it’s entirely achievable. By following these dietitian-approved tips, you can ensure that your trips are not only enjoyable but also nourishing for your body and mind.

For more personalized advice and guidance, consider partnering with a dietitian to help tailor your travel nutrition plan to your specific needs. Book your appointment and meet with a dietitian to receive customized meal plans, tips on navigating different cuisines, and strategies for maintaining your health goals. By working with a professional, you can ensure that your dietary needs are met, making your journeys not only exciting but also healthy and fulfilling. Safe travels and happy eating!