5 Tips for Healthy Eating While Traveling
One of my favorite things to do is travel, and we recently had the most incredible experience in the Philippines for our babymoon! The sights, the culture, and the chance to unwind were truly unforgettable. But as anyone who has traveled knows, eating healthy on the road can be a real challenge, especially when unfamiliar foods and tempting options surround you at every turn.
Whether you’re hopping on a plane for a much-needed vacation or managing a busy work trip, the good news is that sticking to your healthy eating habits isn’t as hard as it seems. You can make it happen with a little bit of preparation and some mindful choices.
As a healthcare worker or someone with a busy schedule, you understand how crucial it is to fuel your body with the right nutrients. Travel can throw off your normal eating routine, but the key is to plan ahead and make thoughtful choices that keep you energized and feeling your best.
After all, when you’re spending time exploring new places or powering through meetings, the last thing you want is to feel sluggish or run down.
By following a few simple steps, you can maintain your energy levels and avoid the pitfalls of unhealthy eating, ensuring your trip is enjoyable and productive—and that your body thanks you later.
The Importance of Healthy Eating While Traveling
Did you know that a staggering 72% of travelers admit to eating more junk food when on the road? It’s no surprise, given the convenience of fast food and airport snacks. However, poor food choices can lead to sluggishness, dehydration, and even weakened immunity. This is particularly true for healthcare workers who are already managing high levels of stress and irregular schedules.
Maintaining a diet rich in nutrients while traveling helps keep your energy levels stable, improves mental clarity, and boosts your immune system.
Taking the time to plan your meals and snacks ensures that you won’t have to rely on convenience foods that can leave you feeling depleted. Instead, you can focus on making the most of your trip or your work without worrying about crashing mid-day.
5 Simple Tips for Eating Healthy While Traveling
1. Pack Portable, Nutrient-Dense Snacks
Bringing snacks from home is one of the easiest and most effective ways to stay on track while traveling. Some of my favorite travel-friendly snacks include:
Autumn's Gold Grain-Free Granola Bars: These bars are loaded with nuts, seeds, and natural sweeteners, providing a balanced source of protein and healthy fats. They’re perfect for a quick, energizing snack that keeps you going through the day without the sugar crash.
Nutsóla Superfood Mix: This mix of fruits, nuts, and seeds is a nutrient-dense option that offers a blend of healthy fats, fiber, and vitamins. It's easy to toss in your bag and provides a satisfying crunch that curbs hunger.
Creation Nation Energy Bite Mix: Make these no-bake energy bites before your trip for a convenient, on-the-go snack. Packed with protein and healthy fats, they give you a steady source of energy and are easy to customize with your favorite flavors.
By packing snacks like these, you avoid the temptation of unhealthy airport or convenience store options, and you ensure that you’ll stay energized, whether you're rushing between meetings or exploring a new city.
If you need more tips on healthy snacks or want to explore better options, check out my "Top 20 Clean Pantry Swaps." I provide Amazon links and suggest great grocery store alternatives to help you stock up on nutritious choices.
2. Find Local Farmers Markets
One of the joys of traveling is experiencing the local culture, and what better way to do that than by visiting a local farmers market? In 2022, there were over 8,000 farmers markets across the U.S., making it more likely than ever that you’ll find one nearby. Fresh, seasonal produce and local food vendors provide nutritious options that align with healthy eating goals.
These markets often have fruits, vegetables, and other foods that are picked fresh and contain more vitamins and nutrients than processed options. You can also find things like homemade granola, fresh cheeses, and local honey—simple, wholesome foods that keep you feeling good while you're traveling.
Plus, visiting a farmers market gives you a chance to meet locals and experience the culture in a unique way. You’ll be supporting small businesses and getting food that’s minimally processed and packed with nutrients, which is a win for both your body and the environment.
If a farmers market isn’t available, no need to stress! Most cities have grocery stores like Sprouts, Whole Foods, or even local markets that focus on offering healthy, organic options. You can often find a wide variety of fresh produce, whole grains, nuts, and other nutrient-rich snacks that can help keep you on track with your healthy eating goals.
These stores are great alternatives because they provide the convenience of packaged foods while still offering healthier options. Whether you need a quick snack or ingredients to prepare a simple meal, these stores make it easy to stay prepared. It’s all about having access to nutritious options, no matter where you are, so you can avoid the temptation of unhealthy fast food while traveling.
3. Do Your Research & Plan Meals Ahead
The best way to avoid unhealthy eating while traveling is to plan ahead. Before your trip, take a little time to research healthy restaurants at your destination. A quick search like “organic restaurants near [insert destination]” or “farm-to-table cafe near [insert destination]” will give you a solid list of places that fit your eating goals. This way, you won’t have to rely on fast food or whatever is closest when you’re hungry.
Once you’ve found a few good options, write them down and make a loose schedule based on your itinerary. Knowing where you’ll be eating ahead of time saves you from the stress of searching for healthy food while you’re already hungry or pressed for time. Plus, it ensures that you'll have nourishing meals that keep your energy levels up throughout the trip. By planning your meals in advance, you can focus on enjoying your journey instead of worrying about what to eat next.
4. Read the Label
When you find yourself needing to grab a packaged snack, it’s worth taking a moment to read the label carefully. Look for snacks that are high in protein and fiber, as these will help keep you full and satisfied. Aim for options that are low in added sugars and free from unhealthy fats.
Here are some specific things to watch out for on labels:
Added Sugars: Ingredients like high fructose corn syrup, cane sugar, or syrup. Too much sugar can lead to energy crashes and health issues.
Unhealthy Fats: Ingredients like partially hydrogenated oils or trans fats, which can increase your risk of heart disease.
Artificial Additives: Artificial flavors, colors, and preservatives like Red 40, Yellow 5, or BHA/BHT. These can be linked to various health concerns.
Excessive Sodium: High levels of sodium can contribute to high blood pressure and other health issues. Check for sodium levels and aim for lower amounts.
Refined Grains: Ingredients like enriched flour or white flour are less nutritious than whole grains and can spike blood sugar levels.
By choosing snacks with simple, recognizable ingredients and avoiding these red flags, you ensure that even when you’re reaching for a quick snack, you’re still fueling your body with quality, nutritious food
For more insights into why certain ingredients are beneficial, check out my blog post on The Vital Role of Polyphenols in Nutrition and Health. It discusses how key nutrients in certain foods can support your overall well-being, especially when you’re on the go.
5. Follow the 80/20 Rule
Sticking to healthy eating habits while traveling doesn’t mean you can’t indulge a little. The 80/20 rule allows you to eat healthy 80% of the time and enjoy indulgences the other 20%. This balance ensures that you get the nutrients you need without feeling restricted during your trip.
When you’re following the 80%, focus on organic, minimally processed foods. Organic foods are grown without harmful pesticides and are often fresher and more nutrient-dense. Try to avoid ultraprocessed grains, sugars, and seed oils, which can leave you feeling bloated and sluggish. For a deeper understanding of the benefits of organic eating, take a look at my blog post on Understanding The Impact of Pesticides on Your Produce.
Enjoy the Journey, Not Just the Destination
As you travel or move through different phases of life, it’s important to remember that the real joy isn’t just in the end result—it’s in the journey itself. So often, we find ourselves fixated on reaching the final destination, but there is so much beauty in the present moment. For instance, as I wait for the arrival of my baby, I’ve learned to cherish each step along the way instead of holding my happiness for that one moment.
Here are a few ways to stay grounded in the present:
Savor the small wins: Whether it's finding a new favorite healthy restaurant while traveling or simply taking time to relax, celebrate the little moments.
Stay mindful: Be aware of your surroundings, take in the sights, sounds, and experiences that come with your journey.
Embrace flexibility: Plans change, and that’s okay. Allow yourself to be open to new experiences along the way.
Practice gratitude: Focus on what you’re thankful for right now, rather than what you’re waiting to achieve.
So, whether you're exploring new destinations or simply navigating life’s journey, focus on enjoying the process. The journey is where the memories are made and the growth happens, and that’s where true fulfillment lies.
Fueling Your Travels
So, whether you're awaiting a big milestone or simply enjoying the present, remember to take in the beauty of each moment. Life, like travel, is about the journey, not just the destination. As you embrace the present and savor the experiences along the way, fueling your body with the right nutrients becomes part of that process.
When you choose wholesome, nourishing foods during your travels, you’re not just supporting your physical well-being—you’re enhancing your overall experience. Eating mindfully helps you stay energized and fully present, allowing you to make the most of every moment, no matter where life takes you.
