Eating healthy while traveling or on the road isn’t always easy. Avoiding unhealthy foods is already a big challenge as it is, but when traveling for work or pleasure you probably eat more and you are more likely to pick less healthy foods. Typical travel or on-the-road foods include burgers, bags of chips, sodas, slices of pizza, waffles, and coffee. I know they are easy and often we don’t seem to have another option.

Although more and more restaurants and bars are jumping on the bandwagon of organic, healthy, nutrient-dense foods, for the health conscious people it is still a big challenge to eat healthy while traveling… Luckily I have a few tips for you to eat healthily and avoid indigestion and an upset stomach so that you can enjoy your trip to the max and without breaking the bank 🙂


Discover How To Eat Healthy While Traveling


1.      Check Out Local Grocery Stores

In the past traveling equaled eating out 3 meals a day and coming home broke! Most hotel rooms have a refrigerator, or you can request one if you just ask. You can save quite a lot of money if you buy healthy foods at the local grocery store or market instead of having all your meals in a restaurant.


2.      Choose Your Lodging Wisely

And even better, when planning your trip, instead of booking a hotel room, try to find a small flat or apartment with kitchen. They are often cheaper than a hotel room, and you have the benefit of having a kitchen to cook some healthy meals instead of dining out every night.


3.      Pack Your Own Meals And Snacks For On The Road

While this is feasible for shorter trips, it can be daunting when embarking on a long journey. Make sure they are easy to carry and will keep fresh for a longer period. If you are traveling by plane make sure your foods are wrapped or in a plastic container.

A few examples:

  • Trail mix of dried fruits, seeds, and nuts
  • Fruits
  • Veggie sticks
  • Health food bars
  • Healthy sandwiches
  • Cold homemade brown rice or quinoa salads stored in a mason jar or container

ALSO READ: Secrets To Smart And Healthy Snacking 


4.      Choose Your Foods Wisely

If you weren’t able to pack your own foods, which is OK, especially when you don’t have any space left in your bag, you can make wise choices when purchasing a snack or lunch at the airport, train or gas station.

Take your time to look around and don’t just rush to the first vendor. If you are taking a flight where they serve meals, call ahead to let them know you want a low-fat, vegetarian, gluten-free, or dairy-free meal or opt-out of them and bring your own.

A few examples:

  • Healthy sandwich
  • Low-fat yogurt with fruit or nuts
  • Fruit salad
  • Veggie salads
  • Trail mixes
  • Water


5.      Do Your Research

Do your research on restaurants and grocery stores in the area you’ll be traveling through. The Internet is the place to be to do your research. Look for online reviews and use keywords such as “grass-fed”, “dairy-free”, “organic”, “vegan” or “plant-based”. You’re are less likely to make poor food choices if you did your research before really getting hungry and grabbing the first thing you come by.


6.      Don’t Be Afraid To Ask Questions

It is ok to ask the waiter questions to make sure the food you eat is organic or dairy-free. Avoid sauces, dressings, and pre-made soups, those are full of artificial sweeteners, preservatives, and additives. Ask for brown rice or quinoa instead of chips, bread or pasta and opt for dishes with lots of veggies and healthy fats such as avocados.

Don’t make it too complicated for the waiter though as most people don’t know too much about healthy foods. And if he is doing everything to give you the meal you want, don’t forget to give him a tip for his efforts.


7.      Drink Plenty Of Water

Make sure to drink plenty of water or herbal teas during your travel and avoid sugary beverages. Especially when taking a long flight, it is important to stay hydrated as the humidity in the cabin can drop to 1%. Dehydration can cause headaches, cramps, fatigue, and reduced focus.

ALSO READ: Water, The Fountain of Youth


8.      A Few Tips For Your Hotel Buffets

Breakfast: Instead of having sweet cereals, donuts, pastries, waffles, bacon and eggs, and bagels opt for veggies, fruit, yogurt, unsweetened oatmeal or granola. They will provide protein and carbs, without adding sugar and fat.

Lunch and dinner: keep it simple and don’t indulge yourself every day with unhealthy foods just because you are in a restaurant or on a holiday. Skip heavy side dishes like French fries or potatoes. I mostly order vegetarian dishes to make sure I get my greens.


What are your tips on how to eat healthy while traveling? Please share them with us in the comment box below.


Thanks for reading. I hope this information was helpful. Until next time!



Amy Goodrich

Amy Goodrich


Crazy cat lady, life and food lover, certified biologist, and holistic health coach.

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