And as a person who also enjoys a good vacation (looking at you, Kure Beach!), I know how difficult it can be to eat healthy while traveling. That’s why I mapped out this guide to help stay on track – with wiggle room to enjoy some less healthy treats. Although some fast-food places offer yogurt or parfaits, don’t be fooled – these quick snacks often contain lots of hidden sugar. Instead, make your own and pack it on ice to keep this sweet snack from spoiling. You can use any yogurt you’d like, including dairy-free options.
Easy Ways to Eat Healthy and Stay Fit While Traveling
Pack your lunch in advance so you can make the most of your hard-to-come-by break—it’ll be even better if you don’t have to heat it https://www.who.int/initiatives/behealthy/healthy-diet up before eating. All of these recipes hold up well without refrigeration, so they’re perfect for when you need to eat healthy while traveling for work. Ideally, when you travel, your nutrition habits should apply as normal. “Your diet should include a healthy mixture of complex carbohydrates, low-fat proteins, and fruits and vegetables,” says Dr Ulene. If not and if you know about this in advance, you can bring your own. For real though… don’t force activity when you are just not feeling it.
How to eat healthy while traveling: 7 doctor-approved tips for when you’re on the move
Of course, we like to employ our favorite sustainable travel tips and avoid buying plastic bottles. Especially in hot climates, it’s crucial for our bodies to have enough liquids. Hydration is also one of the best tips for getting better sleep on a trip. If you are picky about cooking oils or you’re sticking to a diet, you may want to go to specialty food stores if you’re abroad. These are where you’ll find products that mirror the ones you’d find at home, rather than common local favorites. In so many parts of the world, doing what the locals do is the way to go.
Talk to a dietitian covered by your insurance
It’s not uncommon for people to travel long distances for work. Unfortunately, one of reviews of unimeal the pitfalls of this lifestyle is the diet and lack of an exercise routine travelers might maintain while away from home. For people spending weeks or even months abroad, this becomes critical. Without putting in the time and effort to keep healthy while traveling, your fitness can deteriorate and underlying medical conditions could worsen.
Tips to Stick to Your Diet While Traveling
Although salads are healthy, by the time a restaurant slathers the veggies with high-calorie dressing, the benefits of getting one can be undermined. By asking for dressing on the side, people can have more control of their caloric intake. Just don’t make them the backbone of your diet and instead focus on grilled, steamed, poached, or roasted cooking methods for your daily meals. This means things like fruit juice, soda, and energy drinks should go out the window. They lack the fiber necessary to make you feel satiated, so they end up being empty calories.
Making Smart Food Choices On the Go
If you have dietary restrictions, communicate them clearly when dining out. Going all-in on vacation dining whether it’s buffets or restaurants three times a day doesn’t always promote healthy eating. Disrupted digestion might lead to discomfort and a less enjoyable experience. Here are some dietitian-approved tips on how to eat healthy while traveling so your body is ready for every adventure. Breakfast is the most important meal of the day – it’s science. Eating a morning meal kick-starts your metabolism and helps you burn calories efficiently throughout the day.
- Travel days present unique nutrition challenges that require strategic planning.
- People can also pack snacks that they can eat in the office between meals, which will prevent them from getting unhealthy options from vending machines.
- Before your drive or flight, pack your bags with smart choices to fuel you between meals.
- When visiting places with unknown water quality, treat your water to make sure it is safe to drink.
- Additionally, we can pack dried fruits, such as dates, apricots, and prunes, which are rich in fiber and antioxidants.
- In 2025, she will be taking on her third marathon in Brighton, completing her first ultra marathon, and qualifying as a certified personal trainer and nutrition coach.
Snack examples
One of the most effective ways to eat less while traveling is to plan ahead. Researching your destination and learning about the local food options can help you make informed choices about what to eat. Look for restaurants and cafes that serve healthy, balanced meals, and avoid areas with a high concentration of fast food or unhealthy options.
Planning & Packing Strategies for Healthy Meals While Traveling
The goal is to give your body enough consistent support that it can handle the inevitable disruptions without significant consequences to your health or how you feel. A CGM sensor worn on your arm continuously tracks your glucose levels and sends data to your smartphone. This technology, once available only to people with diabetes, is now accessible to anyone interested in optimizing their metabolic health. For example, instead of a plain bagel with cream cheese, choose a whole grain bagel with smoked salmon, tomato, red onion, and capers. Instead of a simple rice bowl, select one with plenty of vegetables, grilled protein, and beans.
Costco Foods That Are Packed With Protein
Some hotels also offer microwaves upon request, expanding your meal preparation options. The fastest way to a balanced plate is to stack it with lean proteins and non-starchy veggies – leaving less room for everything else. Eating plenty of protein is thought to reduce hunger, and may even help manage cravings. Additionally, vegetables are high in nutrition and very low in calories, making them one of the best healthy foods you can find. The benefit of large food chains is that you can find them everywhere, even abroad. And if you know what to look for in advance, it can save you some time and some calories.
What are the best ways to stay hydrated while traveling?
My road trip highlight was driving an old sedan 6000km through South America. I enjoy sharing road trip tips I’ve learned from my adventures and writing travel guides on places I’ve visited. In over a decade of travel, I’ve visited dozens of countries and spent time living abroad in Canada, Australia, Spain, and Réunion.
