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Salt & Wind Travel

8 Tips On How To Eat Healthy While Traveling (2024)

Wondering how to eat healthy while traveling? Well, after traveling the world for over 15 years, I have learned a few things about staying in good health on the road. Spoiler alert – eating healthy while traveling doesn’t have to be hard!

A few small tweaks added to your travel routine will help keep you balanced on the road. From avoiding jet lag by eating right, keeping on the move, and avoiding late night eating, you can have your trip and eat well too!

Walking While Traveling
Table of Contents

8 Tips To Eat Healthy While Traveling

Let’s get started on some healthy travel tips to keep you on track in your upcoming travels.

Avoid Jet lag by Eating the Right Foods on your Flight

When you think about airport travel, there aren’t always the healthiest options to grab and go or to take on your upcoming flight. If you’re traveling on a longer flight (anything more than 3 hours), choose an inflight meal that is not carbohydrate heavy and higher in protein in veggies. 

Try packing your food if you’re up for a healthier option. Lean proteins like grilled chicken, turkey, hard-boiled eggs, and almond butter. Whole grains and carbs like quinoa, oats, and veggie-based things like hummus and sweet potatoes travel well. Also, avocado and black beans to get your fiber.

Split Your Time Cooking Versus Dining at Restaurants

If you’re into cooking, try shopping locally to get in your healthy eating habits with fresh local produce, and then dine out and explore the restaurant scene the other half. Healthy fat 

Walk Instead of Ride

When you can, walk the place, you’re exploring. This gets you steps in for the day and you end up seeing more. Big cities are a great place to do this. Pick a neighborhood a day and cover that ground.

Stay Hydrated and Drink Plenty of Water

From in flight to on the ground, staying hydrated is essential. Drinking plenty of water helps to keep our mucosal membranes in good health, protecting us from viruses and other things we might encounter.

Adding more water containing vegetables and fruits, like grapes, cucumbers, celery, oranges, and apples, help you stay hydrated too.

Don’t Eat Too Late

Sometimes the culture of the place you are traveling to may have a different dining time. if this is the case, try to eat a bigger lunch and a lighter dinner. Eating late can lead to not-so-sound sleep because your body can’t truly rest when you’re still digesting.

Eat Fresh Fruits and Vegetables

Choose restaurants that get or grow their produce locally. There are many restaurants for plant-based diets when traveling these days too.  Fresh veggies like carrots, avocados in guacamole, and bell peppers are perfect examples.

Choose Nutritious Restaurants

There is no shortage of restaurants that have healthy food options when traveling cities these days.

Check out menus that have salads and lots of veggies on their menu, as well as fresh protein options like fish if you’re near the ocean or nice cuts of meat if you’re traveling inland. 

Opt In to Active Food Adventures

There are plenty of ways to taste local cuisine and food culture when traveling and a walking or biking food tour in cities is one of the best ways to get in.

4 Foods To Avoid While Traveling

Avoid Late Night Eating

It can be tempting at the hotel to order in for late-night hunger or dive into the minibar. But as I mentioned earlier, eating late leads to less sound sleep. Also, most minibar items are processed, not fresh.

Avoid Fast Food

Most convenience stores and fast food restaurant menu items usually lack nutrients. When we are not getting the proper amount of nutrients from our food, our body craves more food, leading us down the rabbit hole of overeating and usually choosing foods that are not the best for us the second time around.

Don’t Eat at Buffets

While an all-you-can-eat spot might seem like a deal, this is a surefire way to overeat. Avoid buffets and all-you-can-eat places.

Avoid Gluten and Dairy

Many people do not necessarily have an allergy. Still, sensitivities to gluten and dairy can also cause the tight junctions in our gut to loosen, allowing for less nutrient absorption or maldigestion food to get out into the body – hello gut health! Avoiding extra milk and dairy products if you know you are already sensitive can reduce help reduce inflammation.

Healthy Snacks

Having some go-to healthy travel snacks is a great way to ensure you always have a healthy option in case of hunger. Snacks such as jerky, nuts (almonds and cashews are a great source of protein), granola bars, protein bars, dried fruit, and fresh fruit from a local farmers market are all great options to slip into your day bag as you move around for the day.

Follow the tips above, and you’ll come home from your travels without needing an at-home vacation to recover. If you do a little overindulging, that’s ok too. We have some recipes to help you detox after travel, too.

Frequently Asked Questions

To eat healthy while traveling, plan ahead by researching healthy eating options at your destination. Choose accommodations with a kitchenette to prepare simple meals. Opt for whole foods like fruits, vegetables, and lean proteins, and stay hydrated. Also, consider portion control when dining out

Maintaining a balanced diet while traveling involves selecting meals that include a mix of vegetables, fruits, whole grains, and protein. Be mindful of your intake of processed foods and sugary drinks. If you have dietary restrictions, communicate them clearly when dining out.

Healthy snack options for travelers include fresh fruits, nuts, seeds, yogurt, granola bars, and whole-grain sandwiches. Pack these snacks for long journeys or sightseeing trips to avoid unhealthy impulse buys.

5 Healthy Habits We Learned From The Italians

Other Healthy Eating Tips

Here are a few of our favorite other tips for eating healthy:

Need Help With Your Health Journey?

Don’t hesitate to reach out if you’re hoping for more guidance on your road to health. We help our clients achieve their wellness goals at Mapped Wellness, from weight loss and a detox cleanse to reversing chronic disease and other symptoms like eczema, hormone imbalance, and IBS. Book your first Health Discovery Virtual Session and start the journey back to your best self.

Have Us Plan Your Next Trip

Did you know we’re also a boutique travel agency specializing in vacation planning? If you’re looking to plan a trip, our trip planner services are here to help you plan your perfect itinerary.


Photo Credit: Young Guy Having Healthy Lunch Outdoors By Hernandez & Sorokina; woman walking to the beach By Mauro Grigollo; friends chatting By Branko Starcevic

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