How can I eat healthy while traveling? These 8 practical tips can help. (2024)

When you're trying to eat healthy, eating on the go and away from home can derail even the best intentions. Whether you're hungry at the airport or tempted by fast-food restaurants along the highway, the challenges are there. What should hungry people – with one eye on their health – do?

Well, for starters: keep your perspective. Nutrition doesn't have to be perfect to be successful. Most of us don't want to lose weight while traveling. But we can at least try to keep things in balance. If you feel good, you will enjoy your holiday much more.

1. Look for healthier options that pop up in unexpected places.

Convenience foods are quick and easy, cheap and delicious, so when we travel we often forget about the more nutritious options. But even convenience stores and airports have started to offer a wider selectionhealthy snacks, such as yoghurt with granola, cheese platters and salads.

2. Eat regular meals and fill your plate carefully.

To avoid temptation, pay attention to portion sizes, avoid heavy sauces and maintain a normal diet, especially if you are faced with extensive buffets. Cruise ships have many indulgent options, but usually also offer healthier options, such as lean proteins, fruits, vegetables and whole grains.

3. Take enough with you fiber-rich snacks with a high protein content.

If you are taking a long trip, bring a cooler to store hard-boiled eggs.yoghurtand fresh ingredients. Eating well-balanced snacks and avoiding fast-food restaurants along the way can help reduce your sodium intake, just like cooking at home.

When we bring food, we have the most control. This can control your blood pressure and keep your heart healthy. If you are unable to pack your own snacks, look for a daily value of 5% or less for sodium when looking at food labels. This indicates that a food is a low source of sodium. If you're traveling by plane, train, or ship, check the TSA website or contact your cruise line to find out what foods you can bring with you. Bring extra if necessary so you can avoid vending machines and other temptations at your hotel.

4. Stay hydrated.

Drinkwaternot only replenishes the fluids in your body, it keeps your skin hydrated and reduces junk food cravingsInhelps prevent bloating due to fluid retention. By using a refillable bottle you get all these benefits and help the environment at the same time.

5. Eat consciously and enjoy your food.

One of the best things people can do for themselves is to take the time to eat, sit down and enjoy meals, rather than skipping them or eating on the go. Slow down andeat consciouslyallowing you to fully enjoy new dishes and local flavors.

6. Choose a special treat once a day and otherwise choose healthy food.

Eating out often feels like a special pleasure, but when we travel it becomes mundane. This means that instead of overindulging yourself at every meal, consider eating high-fiber, nutrient-dense vegetables and lean protein with meals and enjoying a special treat once a day, such as a delectable dessert.

7. Use technology to help you find healthy options.

There's an app for everything - including finding restaurants that serve healthy food. Food Tripping, Happy Cow (HappyCow.net) and Vegan Finder (vegan-finder.com) can help you find fast food alternatives and restaurants with plant-based options. You can also use filters on sites like Yelp, Door Dash, and Grub Hub to find nutritious meals on the go.

8. Avoid jet lag and travel fatigue by eating foods associated with better sleep.

Look for foods that contain tryptophan, magnesium, melatonin and other nutrients that can help improve your sleep:

Limiting processed or sugary foods and cutting back on caffeine and alcohol can also help you relax and wake up refreshed.

If you go a little overboard...

Try to take it easy on yourself. Success is about creating a sense of balance rather than having an all-or-nothing attitude.

Ideas for healthy, portable snacks

• Brush the celery or sliced ​​apples with peanut butter (rub lemon juice over the apples to prevent browning).
• Fresh fruit (bananas, grapes, strawberries and oranges are easy to carry).
• Chopped vegetables (carrots, cauliflower florets, peppers and peas are easy to eat).
• Disposable containers with almond butter, hummus or guacamole for dipping.
• Dried fruits, such as raisins, cranberries, bananas, apples, apricots.
• Nuts and seeds (almonds, walnuts, pumpkin seeds, etc.) or homemade trail mix.
• You can mix protein bars, shakes or packets of protein powder in water or milk.
• Hard boiled eggs.
• Plain, low-fat yogurt with granola or fruit.
• Individually packaged low-fat string cheese, cheese sticks or mini rounds.
• Individual servings of sugar-free applesauce.
• Disposable placemats with tuna packed in water.
• Turkey jerky or low-sodium smoked salmon.
• Popcorn (air-popped or a low-fat, low-sodium variety that contains minimal ingredients).