10 Tips on How to Eat Healthy While Traveling (2024)

If staying healthy and traveling are both on your New Year’s resolutions list, you may find yourself choosing one over the other as the year progresses. It can be tough to keep your diet in check on the road — a lack of routine and all the delectable local food options can tempt even the most devoted of healthy eaters to splurge on high-calorie treats.

But a vacation or long-term travel plan doesn’t need to cost you an extra 15 pounds. Here are my top 10 tips on howto eat healthy while traveling.

How to Eat Healthy While Traveling:

Focus on your veggies

If you do one thing, this should be the thing. If you make an effort to eat your daily requirement of vegetables, you’ll find less room for the stuff that isn’t as good for you.

Try eating a salad before you dive into that amazing Italian pizza or Mexican queso fundido — you’ll get some good fiber into your system before the carbs and fat come calling. When you try to get the healthy stuff in first, you’ll naturally have a little less room for the waistline-expanding options.

Eat like the locals do

Traveling is about experiencing local flavor. That local flavor includes healthy options too! Trust me, the French are eating more than just cheese and croissants, and the Italians aren’t eating mountains of pasta every day.

If you look closely at the daily diet of the locals, you’ll usually see lots of lean protein, plenty of fiber-rich vegetables, and little processed food. Step out of your comfort zone and try more than just the uber-famous dishes of the country that you’re visiting. I’m sure you’ll be pleasantly surprised at how healthy food is done all over the world, particularly Vietnamese food!

Try to only eat your calories

This means things like fruit juice, soda, and energy drinks should go out the window. They lack the fiber necessary to make you feel satiated, so they end up being empty calories.

If you’re an OJ fanatic, eat an orange instead. It will help you feel fuller longer, and you’ll still get the citrus kick you love.

Limit your alcohol consumption

This one is a toughie for many of us who like a good glass of wine, are beer enthusiasts, or party animals.

I’m not saying to quit entirely, but maybe try to lay off the sauce a couple nights per week. The old adage about alternating water and booze also helps with both calorie count and hangover prevention. Enjoy your travels and drink if you like to, but try to mix in some moderation.

Getting sober entirely has the potential to be incredibly physically and mentally rewarding for many people. Sometimes people don’t realize they even have an issue with alcohol until they cut it out, so why not give it a try and see how you feel?

Stay hydrated

While we’re talking about hangovers, let’s talk about water consumption, too. Keeping yourself hydrated is one of the easiest ways to make sure your body is sending you the right signals.

It’s easy to assume you’re hungry if you’ve gone all day with only one glass of water. Keep a reusable water bottle clipped onto your backpack or daypack and use it all day. It’ll help you feel full between meals and you’ll have more energy.

Don’t let yourself get hungry

I’m one of those people who can go from “fine” to “hangry” in about 2.5 seconds. And when I’m in hangry mode, I’m looking for the most calorie-laden meal I can get into my belly immediately.

Prevent this situation by always having a few healthy snack options handy. Nuts, fruit, and even certain types of cheese (in moderation) can help stave off the hunger pangs until you can get your next meal. Always keep a few in your daypack to break into when you can’t get a real meal.

Get that lean protein

Fish, seafood, and chicken dishes tend to be a little healthier than their beef and pork counterparts, so try to center the majority of your diet around these protein options. Fortunately, nearly every culture and country has some amazing methods of cooking these meats, so you won’t have to sacrifice flavor for your waistline.

Swap pasta for rice

Backpackers the world over will groan at me for saying this, but try to avoid eating too much pasta while on the road. Instead choose rice, such as brown, basmati or other long-grain or wild rice. The reason? Most store-bought pasta is processed, and many include trace amounts of sugar. If you’re noshing on pasta every day, that can start to add up. Rice bowls loaded with lots of veggies and chicken or fish are easy hostel-kitchen meals you can cook for yourself. Just be sure the majority of the meal is veggies and protein and not rice!

Try to avoid the deep-fryer

Of course, you won’t want to avoid this completely. Beer-battered fish tacos in Baja California, street doughnuts in Hoi An, kwek-kwek in Manila… even the healthiest of cuisines have a few deep-fried specialities – and they are worth trying! Just don’t make them the backbone of your diet and instead focus on grilled, steamed, poached, or roasted cooking methods for your daily meals.

Don’t be too strict with yourself

You’re traveling for life experience and to enjoy yourself, so don’t put yourself on a crazy diet regimen and beat yourself up if you can’t stick to it. Cut yourself a little slack and indulge once in awhile! I firmly believe that a little indulgence is part of a healthy diet. As with anything, just be sure there is balance. And have fun!

Do all these tips seem pretty obvious? That’s because they are! It’s not that hard to keep yourself full and healthy while on the road. In fact, it’s crucial to make an effort to do so. You’ll need plenty of energy for exploring all the amazing places you’ll be visiting, and it won’t happen on a diet of junk food. If you make the commitment to take care of yourself, everything will fall into place.

10 Tips on How to Eat Healthy While Traveling (8)

About the Author: “Jetsetter” Jenn Brown is an adventurer, amateur chef, and wine-lover who has been on the move since 2012. Past adventures include swimming with whale sharks in the Philippines, solo hiking the mountains of Montenegro, and apprenticing at a dairy farm in Spain. This summer she is working aboard a tourism charter boat in Southeast Alaska as their chef. You can follow her adventures at her site, JetsetterJenn.com, or on one of her many social media channels: Facebook, Instagram, orTwitter.

10 Tips on How to Eat Healthy While Traveling (2024)

FAQs

How to eat healthy during travel? ›

Following some tips on how to eat healthy while you travel can help keep you on track without making it feel like you're missing out.
  1. Pack nourishing snacks. ...
  2. Take a reusable water bottle. ...
  3. Ask for access to a fridge and microwave. ...
  4. Scout a local grocery store. ...
  5. Start your day with breakfast. ...
  6. Make your meals balanced.
Dec 11, 2023

What is healthy food for people who travel? ›

Look instead for options like:
  • Applesauce.
  • Low-fat Greek yogurt.
  • Hummus with veggies.
  • Fresh fruits.
  • Pre-cut veggies.
  • Oatmeal.
  • Single-serving bags of veggie chips.
  • Single-serving containers of tuna.
Oct 1, 2023

What are easy healthy meals while traveling? ›

10 cheap, easy & healthy meals you can whip up anywhere
  • Burrito bowl. You need: 440gm can of black beans, two tomatoes, one red onion, one avocado, grated cheese, sauce (free food shelf) and rice. ...
  • Couscous salad. ...
  • Chicken stir fry. ...
  • Baked eggs. ...
  • Salad wraps. ...
  • San choy bau. ...
  • Baked sweet potatoes. ...
  • Chilli con carne.

What is a cheap healthy food while traveling? ›

Pack snacks

Nuts, fruit, dried fruit, dark chocolate, hummus, rice cakes.

How healthy is traveling? ›

Traveling may offer some physical and mental health benefits. Traveling has been associated with a decrease in heart disease risk, lower stress levels, and improved physical activity and well-being.

Does Travelling make you healthier? ›

Travel relieves stress and boosts mental health

Not only does travel reduce stress but it expands the mind. Meeting new people and adapting to new situations makes one more globally and culturally aware. This keeps the mind sharp, increases creativity and helps with personal growth.

How do I find the best food for traveling? ›

How to Find Great Food When You Travel
  1. Research on reservation sites. Many travelers default to Tripadvisor and Yelp when searching for a good meal. ...
  2. Look to locals online. ...
  3. Ask your server. ...
  4. Visit the farmers market. ...
  5. Step outside the tourist zone.
Dec 29, 2023

What can I eat instead of airplane food? ›

Fresh veggies are way better than over-processed foods you usually eat on an airplane. Instead of a salad of greens (which may wilt), go with couscous, quinoa or some other grain. Mix with some chickpeas, crunchy vegetables, maybe a little feta cheese, then pre-dress the salad to avoid any additional liquids.

How can I eat for free while traveling? ›

Want Free Food on Your Trip? Try These Tricks.
  1. Save Money on Food by Choosing the Right Hotel. ...
  2. Free Local Events. ...
  3. Fish Around for Free Bar Snacks. ...
  4. Dine at Donation-Based Restaurants. ...
  5. Seek Out “Kids Eat Free” Restaurants. ...
  6. Yelp for Free Food. ...
  7. Let Everyone Know You're Celebrating. ...
  8. Be at the Right Place, at the Right Time.

Why can't I eat as much when I travel? ›

People with baseline anxiety and gastrointestinal issues are especially prone to having trouble eating while traveling, and disruption of sleep patterns, jet lag, and dehydration can also contribute to the problem.

How to eat in moderation on vacation? ›

Vacation Diet Tip No.
  1. Eat in Once a Day. Vacation Diet Tip No.
  2. Go for Zero-Calorie Beverages. Vacation Diet Tip No.
  3. Downsize Your Portions. ...
  4. Ask Your Waiter 4 Questions. ...
  5. Order Fruits and Veggies Every Chance You Get. ...
  6. Be Careful With Condiments. ...
  7. Go Fishing in Restaurants. ...
  8. Beware of the Table Munchies.

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