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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.
Let’s get started on some healthy travel tips to keep you on track in your upcoming travels.
How To Eat Healthy While Traveling
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.
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.
What To Avoid To Eat Healthy 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.
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.
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 to reversing chronic disease and other symptoms like eczema, hormone imbalance, and IBS.
Use code SALTANDWIND100 for $100 off your first Health Discovery Virtual Session and start the journey back to your best self.
Other Healthy Eating Tips
Here are a few of our favorite other tips for eating healthy:
- How To Travel With Allergies And Still Eat Well
- Candice Kumai Shares Healthy Eating Tips
- Healthy Habits From Italy To Adopt ASAP
Have Us Plan Your Next Trip
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