Healthy Eating While Traveling: 5 Stress-Free Nutrition Tips
Traveling is – in my opinion – one of the best things you can do for yourself. Experiencing different cultures, meeting new people, new restaurants, etc. there is truly nothing better. However, travel and “eating healthy” don’t usually show up in the same sentence — airport food courts and lounges aren’t exactly stocked with options that make you feel good, and hotel breakfasts are often just pastries and cereal. But after 20+ years of travel, I’ve found a handful of habits that actually make a difference without turning vacation into a diet project.
1. Pack Snacks Before You Leave Home
Airport food is expensive and rarely satisfying nutritionally. Packing protein bars, nuts, or dried fruit before you leave means you’re not stuck choosing between a $14 sandwich and a bag of chips at the gate. I have a bag in my carry on that has electrolytes, tea bags, creatine, power bars, etc. for whenever I may need them! This comes in clutch when I feel that things are lacking or I’m running short on time.
Links:
Edemamae snacks (tasty I promise!)
2. Bring Your Lunchbox (preferably collapsible)
A lightweight, collapsible container takes up almost no space in a bag but means you can buy fresh fruit, yogurt, or salad from a local grocery store instead of relying on restaurant food for every meal. This is especially useful in destinations where grocery stores are easy to access but restaurant options are limited or expensive. Once you get to your destination, pending on the hotel you are staying at, you can also ask about having a room with a bigger fridge. This allows for saving money eating out and ensures you still hit your macro goals.
*Travel hack – you can take ice packs FROZEN through TSA and use these on your travels.
Links:
Soft lunch cooler that easily folds up!
3. Don’t Underestimate Hydration
Long flights, long car rides, long train rides… all are dehydrating in ways that sneak up on you — and dehydration alone can make you feel sluggish or “off” for the first day of a trip, separate from any jet lag itself. Bringing electrolyte packets is a small thing that makes a noticeable difference. It also just makes your water taste more appetizing.
*Travel hack: add creatine to help with energy!
Links:
High salt electrolytes – for those who want to stay on the salty side!
Lower salt electrolytes if you prefer!
Creatine if you are feeling wild!
4. Use the Hotel Mini Fridge Strategically
If your hotel room has a mini fridge, a quick grocery run on arrival can set you up for healthier breakfasts and snacks all trip — think yogurt, cut vegetables, hummus, or pre-washed fruit. This can limit the amount of meals you eat out and keeps you from relying on the hotel’s limited breakfast spread. You can look at the hotel’s website or even call ahead to see what the options are – sometimes you can find a room with a FULL size fridge!
Links: Travel food storage containers! Great to pack in the suitcase.
5. Don’t Forget FLAVOR.
Personally, I am a flavor junkie. Things need to taste good for me to drink and eat them. Traveling can make this a toss up because you don’t necessarily know where your next food/beverage is coming from. I recommend taking some salt packets, freeze dried fruit (add to water or club soda!), or even your favorite Trader Joes seasoning to add to things on your trip. I know this is a bit of a weird travel hack but why not spice up your flavors even if you travel!
Links:
Under $7 and provides GREAT flavor to water, club soda, etc.
Salt packets for extra seasoning.
To Sum up-
Whether you are a seasoned traveler or just starting out, save this list to help keep your health goals on track while also enjoying your travels. And remember to Wander Well.
