When you’re traveling, you have the opportunity to try new flavors, meals and drinks. Exploring the food scene in a new place can be a key part of the experience. But whether you’re on a family vacation, a group getaway or a business trip, you don’t want to come home feeling bloated, tired and sluggish.
With a little planning, you can keep your healthy eating habits on track without giving up a key part of the joy of travel.
Build your meals into your schedule
Jose Velazquez, a dietitian with Banner Health, recommends slotting times for traveling, meals, snacks and resting when you’re out sightseeing or exploring. “The best way to plan for your meals is to plan your trip. By planning all the places you want to explore, you get a good idea of what your days will look like,” he said.
“We all want to do many things in one day, but when we factor in everything we might only have time for two or three activities. People will go several hours having fun on their trip before realizing they haven’t eaten. Then they will overeat at any restaurant they come across, whether it’s fast food or dining in.”
He says it’s a good idea to know where you’re going to have your next meal. Suppose you plan on visiting a museum. Find two or three nearby restaurants ahead of time, look at the menus and make a healthy meal selection. “When you get out of the museum tired and hungry, you know exactly where you are going and what you are going to eat,” he says.
It’s easy to find restaurants on Google Maps or similar services and you can often see the menus on the restaurant website. If not, look at photos to get an idea of what they serve.
- Look for healthier options: Check for meals that are grilled, baked or steamed instead of fried. See if they have salads or steamed vegetables as sides instead of fries or chips.
- When you’re there, ask for what you need: Request dressings on the side or sauces served separately.
- Pay attention to portion sizes: It might be harder to ask for food to-go when you’re traveling, since you may not want to carry around leftovers. See if someone you’re traveling with would like to share a meal or order an appetizer instead of a main course.
Look for apps you can use to find restaurants that meet your needs if you need to find vegetarian, gluten-free or other specific options or if you’re simply looking for fresh, healthy food.
Find the balance that works for you
“It’s hard to keep in mind our healthy habits when we travel for fun. We usually want to indulge in the location’s culture, atmosphere, food and anything delicious they have to offer,” Velazquez said.
He pointed out that there’s nothing wrong with trying new foods responsibly. “We do not want to punish ourselves or feel remorse when we are trying to discover and enjoy unique moments in life. Life would not be wonderful if it wasn’t for new experiences,” he said.
However, you may need to watch for foods with excess calories or foods you need to avoid because of a health condition.
He suggests eating the foods you want to try while looking for ways to keep your meal balanced and healthy. For example, say you want to have pasta in Italy. Order it, but if it’s a large portion, just eat some of it. And add a salad or protein to help you feel full longer since pasta by itself is not very filling.
“Adding vegetables to any meal means adding fiber. You will be full for several hours after you are done eating and you will likely not overeat later on. Plus, most restaurants will prepare vegetable dishes differently than how you would at home, so you can enjoy something new,” Velazquez said.
These mindful eating tips may also help:
- Watch out for times when you feel stressed or bored and you fall into the habit of eating mindlessly. Try to avoid reaching for snacks when you're not truly hungry.
- If you use apps to track your food or water intake, you may want to continue using them during your trip to help you be more mindful of what you’re consuming.
- Be mindful of opportunities outside of eating. “It is easy to overeat when you are outside your normal life pattern. Make sure to have fun outside of eating. Enjoy walks, hikes and exploring,” Velazquez said.
Plan for travel food traps
There are times during travel when you’ll probably only find less nutritious options that aren’t foods you even want to try. Here are some strategies:
- Eat a meal before you travel, especially if you’re flying: Airport food tends to be frozen, microwaved food sold at a higher price than at the grocery store. By eating a full meal before flying, your focus will be on getting through TSA and to your gate instead of on the food stands.
- If you can’t eat before flying, prepare your meals and snacks before you leave: You can bring food through the TSA checkpoint but not drinks. You can eat at your gate before your flight or on the plane. “Healthy snacks that I always recommend are nuts, chocolate almonds, fruit, protein bars, vegetables and dip, yogurt, cheese and boiled eggs,” Velazquez said.
- Bring a refillable water bottle (fill it after you get past security if you’re traveling by air): That way, you can remember to drink water throughout your trip. “We tend to walk more on vacation than at home, we get thirstier and if we don’t have water with us, we will likely drink soda, juice or any other sugary beverage,” Velazquez said. Pack sugar-free packets like Crystal Light if you know you’ll get tired of drinking water.
- To limit your alcohol consumption, don’t drink on an empty stomach and have water after each alcoholic drink: “Specialty cocktails and mixed drinks are a fast way of adding calories to our meals. Make sure you limit these drinks. Ordering on the rocks or with club soda is an easy way to reduce calories,” Velazquez said.
Maintain your healthy habits in hotels
You don’t need to eat in the hotel restaurant. If you’re staying in a place with a kitchen or even just a refrigerator, you can bring along healthy breakfast options or find a local grocery store and stock up when you get there. That way, you can start your day with a nutritious meal and get going quickly on your activities.
Breakfast at the hotel may be a good deal if it’s included in your room rate. If you eat there, look for eggs, oatmeal, fresh fruit, yogurt or whole-grain toast to start your day.
Hotels often have options for physical activity, too. Spend some time in the pool, exercise in the fitness center or explore the walking trails.
The bottom line
Maintaining a healthy diet while traveling is about balance. You can find ways to enjoy the local cuisine and still keep your health in mind. That way, you’ll feel your best during and after your travels.
“Try to make good food choices while traveling. If things didn’t go as well as you hoped for during the trip, start over once you get home. Work your way back to where you were before the trip and improve as you can,” Velazquez said.
Reach out to an expert at Banner Health for more tips on nutrition and healthy eating, at home or on the road.
