Whether you’re heading for a family vacation, or a business trip, when it comes to eating healthy while travelling, the struggle is real. We often tend to give up on diet and healthy eating while travelling, because we think we’re confined to a limited food options. That’s where we go wrong.

Without even exploring the plethora of healthy options available, we simply give up and get started with our vacations. When you think of eating on the road or while travelling, we probably think of having fast food. Chances are less that you will opt for eating healthy because once you’re away from home; you tend to eat foods that you do not eat on regular basis, hence, junk food.

It’s easy to give up on your diet or general healthy eating plan while you’re traveling. Whether the trip is for leisure or business, the constant rush of activities may make it tempting to stop at a fast-food cafe whenever hunger strikes, or indulge in some unhealthy snacks or beverages. The good news is, there are some simple, yet effective strategies that will help you continue to eat healthy while traveling in order to maintain balance and reduce stress. If you keep these healthy food choices in hand, you may be able to maintain a healthy regimen during your travels with no regrets.

We’ve compiled this list of smart eating tips so you can focus on travelling and not worrying about your health.

Kick start the day Right

Breakfast (1)

Eat a healthy breakfast. Eating healthy will give you the energy needed throughout the day. While at the buffet, look for oatmeal, fruit and protein (eggs and lean meat).  Most coffee shops also offer oatmeal. Simply pass by without even looking at the baked goods such as muffins and pastries!

C.Y.O.S (Carry Your Own Snacks)


Rather than be tempted by the easy and the potentially greasy foods, we recommend a carry-your-own snacks. Packing a granola bar or dried fruit can give you the extra boost you need. Some other travel friendly non-perishable foods include: Almond butter packs, snack sized hummus and veggie sticks. Also you can buy the freeze-dried fruits and vegetables in small packets or in bulk and, mix them with smoothies or into oatmeal for breakfast.

Stay Hydrated


Drink plenty of fluids during your trip. If you can, choose water over other beverages while you’re in transit. Milk and juices are adequate, but avoid soda based drinks and excess amount of alcoholic beverages. Avoiding the latter is especially important for minimizing travel-related health conditions, such as jet lag.

Avoid “feel bad” foods

You know what these are. They’re foods you crave, but leave you feeling sick or depleted after you eat them. When you’re on the road, it’s particularly essential to avoid foods that drain your energy and deflate your mood. These are: (1) simple carbohydrates or high glycemic foods, such as sodas, refined grain products, or sugary snacks; (2) anything deep-fried.

While all of these tips can help you eat healthy food while traveling, the most important thing you can do throughout your trip is to not stress about food imperfection. In fact, one of the number one causes of digestive distress is stress. This means, you could be eating the most nutrient-dense foods, but if you’re stressed all throughout the journey, you’re not only impairing the breakdown and absorption of your food, you’re also suppressing your immune system and increasing your likelihood of experiencing a reaction to a gut pathogen or food toxin.

In short, enjoy yourself and make the most of it while on a vacation. If that means bringing your own desserts, then go for it. Remember, while traveling, eating properly does not mean you have to sacrifice taste or nutrition. With the right planning and mindset, you can enjoy your trip without piling on those extra kilos around your belly.




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