Maintaining a healthy diet while traveling can be a challenge. The excitement of exploring new destinations often leads to indulging in unfamiliar cuisines and overindulging in unhealthy foods. This is even more challenging when you are gluten free and sugar free or have other dietary restrictions. However with a little planning and mindful choices, it’s entirely possible to eat healthily and enjoy your travel experience to the fullest. Have you ever eaten something you know you shouldn’t because you are traveling, and then spent at least a few days of your trip feeling miserable? I know. It’s happened to me too. In this blog post, I will provide you with practical tips and strategies to avoid this and to help you stay on track with your healthy eating goals while on the go. You want to feel your best and be able to enjoy yourself while traveling and eating healthy while traveling has to be part of this.
Plan Ahead:
Before embarking on your journey, take some time to research the local food options. Look for restaurants or cafes that offer healthier choices or cater to specific dietary preferences. Consider packing some nutritious snacks such as fresh fruits, nuts, or granola bars to have on hand during your travels. Having healthy options readily available will prevent you from relying solely on fast food or unhealthy airport snacks. I also recommend figuring out what grocery stores are near your hotel to see if you will be able to get some quick healthy foods to go. When I was in France the last time in 2019, my hotel was right by a grocery store and this made it a lot easier and cheaper for me to get what I needed for breakfasts, snacks and a few times when I opted not to eat out.
Stay Hydrated:
Staying hydrated is crucial while traveling. Carry a reusable water bottle and refill it regularly. Dehydration can lead to fatigue and poor food choices. Drinking enough water will also help curb your appetite and keep you feeling satisfied. Avoid sugary beverages and opt for water, herbal tea, or infused water with fresh fruits for added flavor. I use a collapsable water bottle so it takes up less space and it has the ability to attach to my pocket, a backpack etc.
Choose Wisely at Restaurants:
When dining out, opt for restaurants that offer healthier choices. Look for items on the menu that include lean proteins, whole grains, and a variety of vegetables. Consider asking for dressings and sauces on the side to control the amount you consume. Additionally, try to avoid deep-fried or heavily processed dishes and opt for grilled, steamed, or roasted options instead. I like to research restaurants ahead of time and especially note any that are within walking distance of my hotel or near some place I will be visiting.
Portion Control:
It’s easy to overindulge when faced with large portions of delicious food. Be mindful of portion sizes and listen to your body’s hunger and fullness cues. Consider sharing meals with a travel companion or asking for a half portion if available. If you’re unable to control portion sizes at a restaurant, try eating smaller meals throughout the day to maintain a balanced intake.
Pack Healthy Snacks:
Long flights or road trips often involve limited food options. Instead of relying on unhealthy snacks, pack your own. Prepare a small bag of sliced fruits, vegetables, or homemade trail mix to snack on during your journey. These snacks will keep you satisfied and provide essential nutrients.
Local Markets and Grocery Stores:
Exploring local markets and grocery stores can be a delightful experience while traveling. Take advantage of the fresh produce and healthier options available. You can pick up fruits, vegetables, or other local specialties to create your own nutritious meals or snacks. It’s a great way to immerse yourself in the local culture and make healthier choices. I like to also bring a utensil set with a bowl or plate so that I have something to eat with as an important part of how to eat healthy while traveling.
Balance Your Meals:
While it’s essential to make healthy choices, it’s also important to indulge and enjoy local cuisine. Allow yourself to savor the regional delicacies but strive for balance. Include a mix of lean proteins, whole grains, fruits, and vegetables in your meals to ensure you’re getting a variety of nutrients.
Stay Active:
Maintaining an active lifestyle while traveling can help offset any indulgences and keep you feeling energized. Take advantage of opportunities for physical activity, such as walking tours, hiking, or exploring the city on foot. Additionally, try to incorporate some simple exercises, such as stretching or bodyweight workouts, into your daily routine.
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