How to Stay Nutritionally on Track While Traveling
Healthy eating doesn’t have to take a vacation just because you do—here’s how to stay on track.
We all start our travels vowing to stick to our nutritional goals. Then? Life happens.
10 minutes before your flight’s final boarding call, hunger hits, and the only food option nearby is a McDonald’s. Or, jet lag has you wide awake at 3 AM, and you find yourself at your hotel’s vending machine deciding between Tostitos or Snickers.
But those carefully laid nutrition plans don’t have to go flying out the window! With a few practical strategies, it's entirely possible to maintain healthy habits without sacrificing the travel experience.
As someone who's spent more than 20 years traveling for work, I’ve learned a thing or two about how to stay nutritionally on track while on the road.
Now, I’d love to share them with you:
Prepare, Prepare, Prepare
Preparation. Is. Everything.
Before heading out on your trip, pack nutritious snacks such as nuts, seeds, protein bars, or fresh fruit. Having these on hand can help you avoid the temptation to grab something unhealthy in a moment of hunger.
Personally, I always bring my protein bars, a few Ziploc bags of my protein/fiber/creatine powder, and sometimes fruit. That way, I’m prepared when the hunger (inevitably) hits.
Be Strategic When Dining Out
Before dining out, browse the menu online beforehand to find balanced options.
Aim for dishes with lean proteins (e.g., chicken breast, egg, tofu, shellfish), vegetables, and whole grains. And don’t be shy about modifications! Asking for a sauce on the side or swapping the side of fries for veggies is normal.
My go-to restaurant hack? I either skip the appetizer and just have an entree or order two appetizers instead of a larger entree.
Be Aware of Portion Size
Keep an eye on portion sizes when eating out—it can be easy to overdo it. Try splitting a large meal or immediately boxing up the other half of your dish for later. Asking for an “appetizer-sized” entree is another one of my go-to strategies!
Eat Slowly—And With Company
Slowing down when you eat can help you consume fewer calories and feel more satiated (Journal of the Academy of Nutrition and Dietetics, 2008).
Not to mention, eating with company is a natural way to pace yourself. It’s hard to eat, chew, and swallow, all while actively engaged in conversation. So, eat (and chat) it up!
Don’t Forget You’re On Vacation
Remember, you’re on vacation to enjoy yourself! Treat yourself to the occasional indulgence, but balance it out with healthier choices throughout your day.
As I always say: Don’t worry about one day, one meal, one party, or one holiday. Worry about the other 364 days a year, and nothing will be derailed so easily!
Stay Hydrated
It’s hard enough to remember to drink 11.5 cups of water (the average woman's recommended daily intake) when you’re in your daily routine.
And when you’re traveling? It can get even more complicated. Transportation itself works against you—airplane cabins, with their low humidity levels, actively dehydrate your body.
But staying hydrated should be a top priority. It helps maintain your energy levels, controls cravings, and promotes better digestion.
Aim to have a water bottle on hand and refill it frequently. As for me, whenever I get on a flight, I bring a liter of water and set a goal to finish it before we land.
