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Traveling is exciting! Whether you’re jetting off for a business trip, vacation, or visiting loved ones, your routine can be disrupted. It can be especially challenging to maintain a healthy diet when you’re constantly on the move. But with a bit of planning and mindfulness, staying on track with your nutrition goals is easier than you think.
Here are some tips from a registered dietitian on how to eat healthy while traveling, just in time for the busy travel months of fall!
Travel days can often lead to long periods without access to healthy meals. Airports, train stations, and rest stops aren’t always known for offering the healthiest choices. So, one of the best ways to avoid grabbing processed or high-calorie options in a pinch is to pack your own snacks.
Traveling, especially by plane, can leave you dehydrated. It’s easy to confuse hunger with thirst, so staying hydrated can help control unnecessary snacking. Aim to drink water regularly throughout your trip.
RD Tip: Bring a reusable water bottle. Many airports and public spaces have refill stations, making it easier for you to stay hydrated without having to buy bottled water.
When eating out, you don’t have to sacrifice nutrition for convenience. Many restaurants offer healthy options—you just need to know what to look for.
Menu tips:
Portion sizes at restaurants and food courts can be significantly larger than what you’d normally eat at home. Practice mindful eating by listening to your hunger and fullness cues. You can always ask for a to-go box if the portion is too large or consider sharing meals with a travel buddy.
It’s tempting to indulge in sugary sodas, cocktails, or fancy coffees while traveling. These drinks can add unnecessary calories and sugar without filling you up. Try to stick with water, unsweetened iced tea, or black coffee when possible. If you’re craving something different, opt for sparkling water with a splash of fruit juice for a refreshing twist.
Including protein in your meals and snacks can help keep you full longer, stabilizing your blood sugar levels and preventing energy crashes. When you’re traveling, protein is key to maintaining energy and avoiding the urge to overeat.
If you know your itinerary, plan ahead! Research healthy restaurant options near your hotel or within the area you’ll be exploring. Many cities now have apps or websites that list healthy dining spots.
For road trips, consider stopping at grocery stores instead of fast food joints. Many supermarkets offer fresh produce, pre-made salads, and even hot meals like rotisserie chicken. This is a great way to keep your meals balanced and nutritious while avoiding processed food.
Traveling is meant to be enjoyed! While it’s important to make healthy choices when you can, it’s also okay to indulge occasionally. Savor the local cuisine and new experiences. The key is balance—make nutritious choices most of the time, and allow yourself to enjoy a treat guilt-free.
Healthy eating while traveling doesn’t have to be stressful or complicated. With a bit of preparation and mindfulness, you can enjoy your trip without compromising your health. Remember, the goal isn’t perfection but finding a balance that works for you and keeps you feeling your best throughout your travels.
Safe travels and happy, healthy eating!
Have more questions about healthy eating? Consider seeing one of our nutrition experts!
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