Eating healthy on the go can be a formidable challenge, yet it’s crucial for maintaining wellness during travels. This article demystifies the journey to nutritious choices with pragmatic strategies informed by nutrition experts. Discover actionable tips that empower travelers to make health-conscious decisions without sacrificing the joy of new culinary experiences.
- Practice Mindful Eating
- Shop at Grocery Stores
- Avoid Familiar Processed Foods
- Plan and Pack Healthy Snacks
- Request Fridge and Microwave Access
- Stay at Places with Kitchens
- Prepare a Healthy Breakfast
- Pack Your Own Snacks
- Plan Ahead and Stay Hydrated
- Research Healthy Options and Plan
- Eat Light and Stay Hydrated
- Pack a Travel-Friendly Herbal Kit
- Control Portions to Avoid Overeating
- Choose Local Street Food
- Research Local Food Culture
- Pre-Plan Snacks and Meals
Practice Mindful Eating
As a clinical psychologist specializing in cognitive behavioral therapy, I’ve found that mindful eating is a powerful tool for staying healthy while traveling. Engaging all your senses by noticing the colors, flavors, and textures of your food can improve satiety and prevent overeating. For instance, I suggest taking small bites and chewing slowly, which can help you appreciate the meal more and recognize when you’re truly full.
Incorporating mindfulness into your travel dining experience can reduce impulsive eating, often driven by stress or boredom. Before starting a meal, take a few deep breaths to center yourself and increase awareness of your body’s hunger and fullness cues. This practice is particularly useful during buffet-style meals or in environments with abundant food options.
To further maintain a healthy eating routine, try setting specific intentions for your meals each day. For example, I emphasize gratitude by mentally acknowledging the journey your food has taken to reach your plate. This encourages thoughtful, purposeful choices and sustains a healthier lifestyle even amidst travel’s unpredictability.
Avigail Lev, Founder, Bay Area CBT Center
Shop at Grocery Stores
Forget those overpriced airport snacks and greasy roadside diners. Grocery stores are the best option when it comes to staying healthy on the road. I hit the local grocery store within hours of landing, whether it’s a tiny market in Chile or a sprawling Carrefour in France.
You can grab fresh fruit, pre-made salads, yogurt, or even a simple loaf of crusty bread and some local cheese. It’s cleaner, cheaper, and you’re in control of what goes into your body.
When I’m bouncing between client meetings, I try to avoid the “convenience trap” of those airport pastries and oily street foods. Instead, I stock up on portable staples like cherry tomatoes, nuts, and whole-grain crackers. Many stores even have hot food sections with roasted chicken or steamed veggies—real food you can eat on the go without feeling like you’re blowing your diet.
Grab a reusable cutlery set or travel knife. I’ve sliced apples on the hood of a rental car and made sandwiches in hotel lobbies. It’s not glamorous, but it keeps me on track and saves a fortune. And don’t skip the local specialties. Fresh olives in Spain, smoked salmon in Scandinavia, or tropical fruits in Brazil—they’re usually healthier and more satisfying than the processed junk tourists often settle for.
Plus, grocery stores allow you to steal some balance. Had a heavy dinner the night before? Pick up a light breakfast or lunch that allows you to reset. By keeping grocery stops part of my travel routine, I’ve been able to indulge in the local flavors and stay on a diet that keeps my energy up, whether I’m presenting to clients or hopping on my next flight.
Peter Lewis, Chief Marketing Officer, Strategic Pete
Avoid Familiar Processed Foods
Limiting products I can easily find at home is my main rule when traveling to stay on track with healthy eating. This means avoiding processed and packaged foods such as candy, cookies, chips, crackers, or baked goods made from ready-made mixes, like donuts. This rule applies to both local and global brands, which are often available in flavors different from those in my home country. These products, after all, offer little nutritional value and are simply sources of unhealthy fats and empty calories.
Instead, it’s worth focusing on local vegetables and fruits, street food, or restaurant meals. This way, we can experience the authentic cuisine, flavors, and spices of the country we are visiting. Processed snacks can’t offer that. Chances are that when I return home, I can easily find an online shop selling Vietnamese candy bars shipped to me from halfway across the world. However, the chance to enjoy fresh, sun-ripened star fruit, snake fruit, kiwano, or fresh taro root is much smaller.
Of course, curiosity wins out at times, so following the 80/20 rule of healthy eating, I indulge in these snacks occasionally during the trip.
Nina Paczka, Career Expert & Community Manager, ResumeNow
Plan and Pack Healthy Snacks
Make a plan and bring nutrient-dense snacks. As a personal trainer, I often pack a variety of healthy foods that don’t need to be refrigerated, such as protein bars, almonds, and seeds. When you’re on the run, this helps you resist the urge to grab quick food or unhealthy airport snacks. I also make an effort to peruse restaurant menus in advance in order to find healthier selections and even arrange my mealtime and location. I usually have a reusable water bottle with me and fill it up during the day. I can make better decisions when I’m traveling without feeling constrained or anxious about my diet because of this simple preparation.
Lauren Leijten, Founder, RealSupps
Request Fridge and Microwave Access
It is a habit of mine to always ask for access to a fridge and microwave when I book accommodations while traveling. Having these two things makes it much easier to eat healthy instead of relying on whatever food is available nearby. It gives me the option to store fresh groceries, prepare simple meals, and avoid eating out for every single meal. Even if a hotel doesn’t have a kitchenette, I call ahead to see if they can provide a mini-fridge. Most establishments are happy to accommodate, especially if you express your dietary needs.
This small step saves me a lot of time and money, but the most significant benefit is knowing exactly what I am eating. I usually pick up fresh fruit, yogurt, or pre-cooked proteins that I can quickly heat up. It helps me avoid unhealthy takeout or processed snacks, which are usually the easiest options when traveling. Having a fridge means I can bring leftovers from a restaurant instead of getting pressured to eat everything in one sitting.
Gerti Mema, Marketing Manager, Equipment Finance Canada
Stay at Places with Kitchens
Whenever I travel, either for leisure or business trips, I always make sure to stay somewhere with a kitchen or at least a small kitchenette. It completely changes the way I eat while traveling. Having the ability to prepare my own meals means I do not have to rely on restaurant food for every single meal, which saves money and keeps me from eating heavy, processed food that slows me down.
The first thing I do after checking in is find a nearby grocery store or market. I pick up fresh fruits, vegetables, and simple ingredients that do not take much effort to cook. If I know my schedule will be packed, I get things that are easy to throw together, like yogurt, nuts, and pre-cut veggies. Even something as simple as making breakfast in the morning helps me stay on track because I am not starting my day with a greasy hotel buffet or grabbing something full of sugar from a cafe.
Filip Dimitrijevski, Business Development Manager, CLICKVISION BPO
Prepare a Healthy Breakfast
Staying healthy while traveling is all about being a bit prepared. I always make sure I have a solid breakfast to start the day. Something like eggs with avocado or a smoothie with protein and greens does the trick for me. I’ve learned the hard way that if I skip breakfast or go for something sugary, I crash pretty early, and that’s not great when you’re traveling or performing.
When it comes to meals on the road, I try to balance enjoying the local food with feeling good. I love trying new things, but I’ve learned to pair rich meals with something lighter. If I’m indulging in something like a hearty stew, I’ll add a side of fresh veggies or a salad. This way, I can enjoy the food but still have enough energy for the day ahead.
Healthy snacks are a must for me. I always keep protein bars, nuts, and dried fruit on hand. Airports and long drives can make it easy to grab unhealthy food, but having my own snacks means I can stay on track without feeling sluggish later. These little habits really help me stay energized and feel my best while I’m on the road.
Katie Breaker, Sales Director, Birdieball
Pack Your Own Snacks
Always pack your own snacks!
I have a perpetually ravenous 9-year-old and we travel frequently so when we do…I pack a backpack-sized storage container full of healthy options that are superior to an airport food court, terminal gift shop, or local gas station on our way to our destination.
Examples of the foods we bring with us while traveling include:
– Additive-free chips, pretzels & crackers
– Nitrate-free beef jerky
– Dried sheets of seaweed
– Mixed nuts
– Organic fruit snacks
– Sulfur-free dried fruit
– Gluten-free cookies
– Chocolates containing at least 60% cacao
After several years of packing our own goodies, my daughter no longer asks for vending machine change or to visit any of the stores within our terminal. Instead, she actually prefers to get to the gate early so she can make a picnic of sorts with all the nutritious snacks in her backpack.
Stefanee Clontz, Director of Operations, Hydra+
Plan Ahead and Stay Hydrated
Sticking to healthy eating while traveling isn’t as hard as it sounds—you just need a plan. Here’s what works for me:
Pack snacks like nuts, granola bars, or dried fruit. They’re lifesavers when you’re hungry and surrounded by junk food.
Do a little homework before your trip. I check out restaurants or grocery stores nearby that have healthy options—it makes life so much easier.
Stay hydrated—I always carry a refillable water bottle. It’s simple, but it helps a ton, especially when sugary drinks are tempting.
Enjoy the local food—but in moderation. If I indulge in something heavy, I balance it with lighter meals later.
It’s all about balance. You can have fun, try new foods, and still make smart choices to feel good during your trip. Easy, right?
Lauren Ellis, Market Research Analyst, Quicklly
Research Healthy Options and Plan
Traveling can make it harder for someone to stick to a healthy diet. Being a frequent traveler and a luxury travel advisor, I can say this with certainty. My best piece of advice is to plan. Research for restaurants, cafes, and markets that would be offering healthy meals right at the destination that you wish to travel to. Many established places today understand the wants of travelers and offer fresh salads, lean proteins, and whole grains. And if you’re likely to be in transit for a longer period, healthy snacks like nuts and dried fruit or protein bars can help curb your cravings.
Mindful indulgence is another helpful strategy. Whenever people travel, they try local cuisines which more often than not, contain rich and heavy dishes. So it is quite helpful to consume these meals in moderation. Pair the rich local dishes with lighter meals which you can eat throughout the day. When it comes to drinks, hydrate yourself with water or herbal tea instead of sugary drinks. Always try to add some physical activity like walking tours or hikes into your travel plans. That way, you do not have to compromise your health while enjoying your travels.
Mohd Rizwan, Director, Travelosei
Eat Light and Stay Hydrated
As someone with autoimmune issues and food sensitivities, I’ve learned a lot about healthy eating while traveling through trial and error, with my body acting as the ultimate barometer—it immediately lets me know when something isn’t good for me! One thing people don’t talk about enough is how your senses come alive during travel. A new environment often means increased awareness. Ever notice how it can be harder to fall asleep or how your stomach feels unsettled? That’s your body’s way of trying to determine if it’s safe.
I keep this in mind, knowing my digestion tends to slow down during travel. Upon arrival, I prioritize eating light—nothing too heavy or overly processed. A salad, wrap, or some fruit is my immediate go-to. Hydration is also critical, so I make a conscious effort to drink plenty of water, especially after flights.
When eating out, I try to slow down and eat intentionally. It’s so easy to get caught up in the excitement of exploring new places and indulge in every treat available, but I remind myself that moderation is key. One strategy that works for me is starting my meals with a lighter appetizer, like soup or a simple salad, so I’m less likely to overindulge. If you want to take preparation further, try to research local food options in advance such as restaurants and markets. The final takeaway is stress on the importance of awareness and preparation. Following these simple strategies can keep you aligned with your goals while you enjoy your travels!
Doreen Nunez, Founder, Mommy Rheum
Pack a Travel-Friendly Herbal Kit
As someone who often balances travel with a health-conscious lifestyle, I’ve learned a few grounded strategies to stay on track without complicating the journey.
One of my favorite tips for eating healthy while traveling is packing a small, travel-friendly herbal kit. It might sound niche, but I always include adaptogens like ashwagandha or holy basil to help balance stress, along with a digestive blend of fennel or ginger for long travel days. These simple additions keep me feeling steady, even when meals get unpredictable.
As for meals, I make it a habit to visit local markets whenever I can. It’s not only a cultural experience but also a way to find fresh, whole foods to snack on, like fruits, nuts, and locally prepared items. Even in transit, carrying a reusable container of homemade trail mix with dried fruit, seeds, and maybe some dark chocolate ensures I’m not reaching for processed snacks.
The tip is to plan enough to avoid feeling deprived but stay flexible enough to enjoy the unique flavors of where you are. Healthy eating while traveling isn’t about perfection, it’s about making intentional choices that nourish you and still let you fully embrace the adventure.
Tika Hitchkock, Herbalist / Founder, The Wooed
Control Portions to Avoid Overeating
Focusing on portion control is a highly effective strategy for eating healthy while traveling. Restaurant meals or convenience options often come in oversized portions, so I usually eat half and save the rest for later, or I split a meal with a coworker if we’re eating together. For example, during a recent trip, I ordered a 12-inch sub but ate only half at lunch, saving the other half for dinner. This not only kept me from overeating but also helped me avoid the temptation of grabbing unhealthy snacks later. Managing portions this way is simple and keeps meals lighter without feeling deprived.
Benjamin Tom, Digital Marketing Expert and Utility Specialist, Electricity Monster
Choose Local Street Food
Choose local street food over fast food.
When I travel, I always look for local street food instead of going to fast food chains. Why? Well, street food can be healthier and fresher. It’s usually made from local, fresh ingredients and often cooked right in front of you.
Plus, it gives me a chance to experience local flavors and culture. Isn’t exploring new stuff a big part of traveling?
But, like with everything, moderation is key. Sure, try that local dish but don’t overdo it. And always make sure the food is properly cooked and the place is clean. This approach helps me enjoy my travel while staying on track with my health goals. Give it a try next time you travel!
Scott Chesarek, Co-Founder, J&S Transportation
Research Local Food Culture
One of my top tips for healthy eating is to research the local food culture before you go. Google Maps makes it easier to find what kinds of food you can find at your destination.
If, for instance, you’re a vegan who’s planning a trip to Turkey, it will help to be aware that Turkish cuisine is mainly meat-centric. But with some digging, you can find vegan-friendly options, particularly in larger cities or touristy areas. When you plan like this, you can budget and check to see what destinations have a lot of different foods, which is helpful so you can stay on your diet.
That said, if there aren’t healthier options, don’t worry! Relish the local cuisine and immerse yourself in the culture; it’s all part of the journey. If something happens and you have a bit of a binge, it’s going to do far less damage to your health than stress. When you return home, you can regain focus on your regular habits, such as exercising and keeping a healthy diet.
Mariana Montes, Local Tour Guide, Travel Expert and Travel Writer, www.vibeadventures.com
Pre-Plan Snacks and Meals
During your travels, you can “pre-plan your snacks and meals” based on the local market. Before you arrive at your destination, research local food markets or farmers’ markets, which often feature fresh, healthy, and regional produce. Visiting these markets provides access to fresh fruits, nuts, and even pre-made salads or meals that are free of preservatives.
For example, if you’re traveling to a Mediterranean country, you might find fresh olives, tomatoes, and whole-grain bread. You can avoid unhealthy options at airports or convenience stores, and enjoy nutritious, local foods that meet your dietary requirements. Knowing the local food culture without compromising your health is another benefit of planning your meals around local resources.
Sunita Yousuf, Founder, Wannabe Cook