10 Ways Dietitians Stay Healthy (While Still Having Fun) on Vacation (2024)

So you’re headed on vacay, but you’re worried about not having food options that fit your lifestyle. Yes, you can still have a cocktail and savor a local cheese board! Registered dietitians explain how to eat healthy while traveling so you can enjoy delicious, new foods, and still strike the perfect balance.

After a long few years of staying close to home, and occasionally, actually mandated to stay inside our homes, Americans are itching to travel again. According to a March 2022 NerdWallet survey in partnership with The Harris Poll, seven in 10 Americans plan to take off on a vacation in the next 12 months.

While our brains definitely benefit from the break from the usual hustle of day-to-day life, our bodies can take a hit from all of the indulgences. That said, you need not (and should not!) eschew all of the local delicacies in lieu of sticking to a perfectly-portioned meal plan. Even dietitians agree that vacation is all about loosening up—within reason. And this guide on how to eat healthy while traveling is here to coach you through how to enjoy your out of office time without coming home with several extra pounds of unwanted baggage. (And if you do, don’t stress. Temporary indulgences will not set you back over the longterm).

How to Eat Healthy While Traveling

10 Ways Dietitians Stay Healthy (While Still Having Fun) on Vacation (1)

Before you start stressing about vacation weight gain, pause and reflect. “How often do you get to go on a trip like this? No one should be counting calories or be stressed out to eat perfectly while on vacation,” says Roxana Ehsani, RD, a registered dietitian nutritionist in Miami and a national media spokesperson for the Academy of Nutrition and Dietetics. That said, there are ways to ensure you’re eating well-rounded and nourishing meals during your travels. By being mindful about your meals ahead of the trip, prioritizing veggies and water, and allowing yourself to indulge, you can enjoy your vacation while remaining healthy.

Read on for tips for before and during your getaway so you can have an experience that sparks joy and feeds your soul without leaving you with one ounce of regret.

3 Healthy Travel Tips For Before You Leave

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Make Your Meals Count Before You Depart

There’s no need to restrict, go on a diet, or skip meals leading up to your vacation, Ehsani says. In fact, this might set you up to overeat and overindulge when you are on vacation because you’re so ravenous. Instead, “try to eat as normally as possible before vacation and have balanced meals,” Ehsani explains.” “If you know you are going to be eating out a lot while on vacation, maybe you make a point to eat more and cook more at home in the weeks leading up to your vacation.”. (Psst…here’s a week of dietitian-approved easy meal prep ideas in case you could use some inspiration.)

Pack Healthy Travel Snacks

While you’re in the kitchen, pack some reusable zip-top bags or collapsable containers with your favorite healthy snacks. “Before departing, I make sure I have some healthy snacks for the flight, car ride, or train trip,” says Katherine Brooking, RD, co-founder of the nutrition news company Appetite for Health in San Francisco. “In some places, it can still be difficult to find healthy travel snack options at gas stations, airports, and kiosks. Plus the cost of on-the-go snacks can quickly add up, so it’s best if you can bring a few from home.” Some of her favorites include:

  • No-bake energy bites
  • Dried fruits
  • Nuts
  • Nut butter packets
  • Whole grain cereals
  • Protein bars
  • Fresh fruits (oranges, apples, pears, and bananas all travel well)
  • String cheese
  • Popcorn
  • Crunchy veggies (such as carrots or celery)
  • Whole grain crackers and hummus
  • Crunchy chickpeas

Prioritize Probiotics and Supportive Supplements

Brooking says many people experience digestive issues when traveling. To help prime your microbiome for the adventures to come, consume plenty of probiotic foods like yogurt, kefir, kimchi, and sauerkraut leading up to the trip and pack a probiotic supplement (like HUM Nutrition’s Gut Instinct),. In addition to that gut-supporting supplement, “if you are concerned that you won’t be able to eat balanced meals you could always bring a multivitamin with you,” Ehsani says. “And since traveling for long stretches of time and having to change time zones can definitely weaken your immunity, pack a vitamin C supplement or eat citrus fruits like oranges and strawberries during your commute.”

7 Healthy Travel Tips For During Your Vacation

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Make the Most of Your Mini Fridge

If you’re lucky enough to be staying at a rental property with a full kitchen or a hotel room with a mini fridge, swing by the local farmer’s market or supermarket to fill it with healthy travel snacks, recommends Michelle Hyman, RD, a registered dietitian in Long Island, New York. Her list often includes fresh fruits, Greek yogurt, string cheese, seltzer water, and whole-grain English muffins.

Sample Local Cuisine

Although you’ll have some snacks now to fill in any gaps and combat hangry meltdowns, you can and should absolutely try to make the most of the region’s restaurant scene. “Allow yourself to experience new flavors and foods on vacation,” Ehsani says. “Trying the local specialties gives my taste buds adventure and enjoying ingredients prepared in unique ways inspires me when I get back home to try cooking with new foods or play around with new methods of preparing them.” Brooking swears by booking a cooking class at a local culinary school or other venue that offers them with a host from the area you’re traveling to. “You’ll meet new people and hopefully learn some new skills and recipes to take home with you,” Brooking says.

Veg Out

As you scan the menus at the restaurants you visit, look for dishes that are loaded with vegetables.“Veggies are our most nutritious food, yet most people don’t eat enough of them, Ehsani says. “Try to choose a colorful plate to pack in the vitamins.” Brooking sets a goal to make at least one meal each day salad-based. “This way I can help ensure that I am getting a few cups of leafy greens.”

Plan for One Treat Per Day

While on vacation, a boozy beverage, dessert, or pastry seems like a reasonable and joyful part of the journey rather than an off-plan moment if you pencil it into your mental agenda. But there are ways to indulge while eating health on vacation. Ehsani explains how it’s done: “It can be tempting to try everything, but one good rule of thumb is that if you find yourself tempted by every bakery you pass, select one treat per day. Or split a couple with your travel partner!” Another way to put this into practice? “If you decide to try a new dessert with dinner, maybe you skip the booze at that meal,” Ehsani says.

Enjoy Your Eats Mindfully

Sure, there’s a lot of new scenery to snap pictures of and endless amounts of people watching (plus you might be checking your phone to research your next stops). But come mealtime, try to tune into what’s on your plate. “I focus on being present while eating,” Hyman says. “This makes it easier to stop when I feel satisfied rather than trying to clean my plate. If I want dessert, I’ll order a smaller-sized dish at dinner so that I don’t become uncomfortably full.”

Have One Glass of Water Per Alcoholic Beverage

Brooking is A-OK with letting her hair down on vacation, but does so in moderation. “I stick with no more than one drink with alcohol per day,” Brooking says “Not only does excess alcohol add calories, it can also make you less mindful of what and how much you’re eating.”. If you do opt to imbibe, enjoy the drink mindfully and have a glass of water alongside to reduce the risk of any hint of a hangover, Ehsani says.

Stay Hydrated

Speaking of H2O, Hyman and Ehsani swear by their reusable water bottles to refill throughout the trip. “Traveling can make you dehydrated, so I try to really focus on drinking plenty of water while on vacation,” Ehsani says. “Notice how often you’re using the bathroom and keep tabs on the color of your urine. If you’re peeing every two to four hours and your urine color is mostly light in color, this could be a sign you are staying well hydrated.”

The Takeaway

If you end up boarding your plane, train, or automobile on the way back feeling like you may have “overdid it,” try to forgive yourself rather than wallowing in guilt, Brooking suggests.

“Every day offers a new beginning, and you can get back on track after you’ve enjoyed your holiday,” she says.
What you do most of the time is more important for your health than what you do during a short-term vacation, Hyman explains. So give yourself some grace. And when you get back home, stock up on these 11 natural detox foods to feel 100 percent again.

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10 Ways Dietitians Stay Healthy (While Still Having Fun) on Vacation (2024)

FAQs

Can you eat healthy on vacation? ›

The bottom line. While traveling is a good opportunity to immerse yourself in different foods and cultures, that doesn't mean you can't make healthy choices. Noshing on healthy snacks, prioritizing fiber and protein, and staying hydrated can help you feel your best in between indulging.

How can I enjoy food and stay healthy? ›

8 tips for healthy eating
  1. Base your meals on higher fibre starchy carbohydrates. ...
  2. Eat lots of fruit and veg. ...
  3. Eat more fish, including a portion of oily fish. ...
  4. Cut down on saturated fat and sugar. ...
  5. Eat less salt: no more than 6g a day for adults. ...
  6. Get active and be a healthy weight. ...
  7. Do not get thirsty. ...
  8. Do not skip breakfast.

How to eat less on vacation? ›

9 Ways to Take Your Diet on Vacation
  1. Eat in Once a Day. Vacation Diet Tip No.
  2. Go for Zero-Calorie Beverages. ...
  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.

What foods are safe to eat while traveling? ›

Dry or packaged foods: Most germs require a damp environment to grow, so foods that are dry, such as potato chips, are usually safe. Additionally, food in factory-sealed containers, such as canned tuna or packaged crackers, are usually safe if they were not opened or handled by another person.

Does vacation improve health? ›

Greater well-being: One study found that three days after vacation, people's physical complaints, quality of sleep and mood had improved compared to before vacation. These gains were still present five weeks later, especially in those who had more personal time and overall satisfaction during their vacation.

What are 10 tips for good health? ›

  • Measure and Watch Your Weight. ...
  • Limit Unhealthy Foods and Eat Healthy Meals. ...
  • Take Multivitamin Supplements. ...
  • Drink Water and Stay Hydrated, and Limit Sugared Beverages. ...
  • Exercise Regularly and Be Physically Active. ...
  • Reduce Sitting and Screen Time. ...
  • Get Enough Good Sleep. ...
  • Go Easy on Alcohol and Stay Sober.

What are 10 good food habits? ›

10 Healthy Eating Habits for Students
  • Eat a good breakfast. ...
  • If you must eat fast foods, choose wisely. ...
  • Keep healthy snacks on hand. ...
  • Eat plenty of foods rich in calcium. ...
  • If you need to lose weight, do it sensibly.

How to not feel deprived while eating healthy? ›

Keeping a positive attitude is important!
  1. All foods can fit – in balance. There are no “good” foods or “bad” foods – just foods that are more nutritious, and foods that are less nutritious. ...
  2. Be mindful – enjoy your food. ...
  3. Make physical activity a planned part of each day. ...
  4. Seek support.

How should I eat before vacation? ›

Load up on veggies and fiber (good example of fibers: broccoli, green veggies, high fiber tortillas, high fiber cereal), they keep you full longer and if they are high in fiber they tend to be lower in carbs. I don't suggest skipping any meals! I try to give myself a 14 hour window before my first and last meal.

What to eat when on holiday? ›

Avoid anything fried and stick to baked, grilled or barbecued foods. Choose leaner protein like beans, pulses, fish, eggs and lean meat. Keep puddings and cakes as a treat. Try to be as active as possible – go for a swim, play tennis or simply have an evening stroll after your meal.

What is the healthiest food to eat while traveling? ›

Bring healthy snacks
  • whole or dried fruit.
  • freeze-dried veggies.
  • nuts in preportioned snack bags.
  • nut butters in travel packs.
  • whole grain pretzels, crackers and breadsticks.
  • trail mix.
  • snack bars (look for ones with whole grains, nuts and fruit and few added sugars)

Should you eat healthy on vacation? ›

When planning a vacation, it's easy to think that it's a break from everything — including healthy eating habits. However, maintaining a balanced diet during your trip is crucial to keep extra pounds at bay and to feel your best. When traveling, people often fall out of their regular eating routine.

How can I reduce my vacation fat? ›

8 Ways To Lose That Holiday Flab
  1. Get Back into a Routine. Sipping a margarita at 11 a.m. may seem like decadent heaven on vacay but continue that post-holiday and you're in trouble. ...
  2. Eat at Home. ...
  3. Drink up. ...
  4. Kick Start your Exercise Routine. ...
  5. Sneak in a Treat. ...
  6. Count to Ten. ...
  7. Say No to Alcohol. ...
  8. Keep Track of your Progress.

Is it OK to eat junk on vacation? ›

Eating too many foods without nutritional value can leave travelers with irregular bowel movements. Eating something highly processed and high in sodium — like many fast-food options — can take their toll, said Paige Macauley, director of dietetics for CoreLife Novant Health in North Carolina.

Is it OK to eat unhealthy during the holidays? ›

In fact, allowing yourself to indulge over the holiday really shouldn't impact your weight or health at all. One day of poor eating isn't going to make you gain weight. Throwing away your healthy habits for just one day isn't going to make you gain actual pounds—though you'll probably feel hella bloated.

How do you pack healthy food for travel? ›

Healthy options that will travel well in your backpack and carry-on include:
  1. Applesauce.
  2. Single-serving bags of veggie chips.
  3. Single-serving containers of tuna.
  4. Single-serving packets of unsalted nuts, like almonds or cashews.
  5. Air-popped or bagged popcorn (stick to kinds that are low in salt and no butter).
Oct 2, 2023

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