Traveling is awesome, but it can be hard

The world is enormous, and its landscape is so incredibly varied. You’ve got everything from mountains to beaches, deserts to rainforests, big cities to small towns, and everything in between. No matter what you want to temporarily escape and go check in, there is something for you.

Getting out of the daily grind and exploring new places is always fun and exciting. Plus, the actual travel part can be an adventure as well. There are so many ways to get where you are going including motorcycles, planes, boats, trains, and cars to choose from if you are going far, far away. Everything about traveling can be an adventure, from the destination to the mode of transportation to the foods you find along the way.

Unfortunately, while traveling can be a fun and exciting experience it can also be a challenge when it comes to maintaining a healthy diet and fitness regimen. Whether you’re flying across the country or driving for hours on end, it can be difficult to resist the temptation of fast food, unhealthy snacks, or items that may throw you off your diet when you’re on the go.

Thankfully with a little bit of planning and preparation, it is possible to eat well and stay healthy while traveling. Hopefully this short list of healthy eating tips for frequent travelers is helpful and you learn new ways to stay on track regardless of where you are.

Importance of Healthy Eating While Traveling

Eating healthy while traveling is important for a number of reasons. First and foremost, a healthy diet can help you maintain your energy levels and stay focused throughout your trip. No one wants to get to their destination and feel like crap. Sticking on a good diet can help you with the energy you need to get as much out of your travels as possible.

Additionally, eating well can help boost your immune system and keep you feeling your best, which is especially important when you’re in unfamiliar surroundings. Plus, a healthy immune system can help reduce the vacation ick that so many people get. No one wants to get sick on vacation.

According to a study published in the Journal of Occupational and Environmental Medicine, travelers who eat unhealthy foods are more likely to experience fatigue, irritability, and decreased cognitive function. On the other hand, those who eat a healthy diet are more likely to experience increased energy, improved mood, and better overall health. Obviously, this helps with making the entire trip more enjoyable.

Eating Well On The Go

In this article, we will provide you with 10 essential tips for eating well while traveling. From planning ahead to making smart choices, we will show you how to maintain a healthy diet even while on the road. By following these tips, you can stay energized and focused throughout your trip, and return home feeling healthy and refreshed. All while enjoying yourself on vacation and knowing you aren’t giving up any of your hard earned gains.

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1) Plan Ahead

One of the best ways to eat well while traveling is to plan ahead. By researching healthier food options at your destination and bringing healthy snacks with you, you can avoid the temptation of fast food and unhealthy snacks.

Research Healthy Food Options

Before your trip, take some time to research healthy food options at your destination. Look for restaurants that offer healthy menu items, and check out local grocery stores to find healthy snacks and meal options. You can also search for healthy food options on travel websites like TripAdvisor and Yelp.

Bring Healthy Snacks

Bringing healthy snacks with you is another great way to avoid the temptation of unhealthy foods while traveling.

Things you might consider packing in your suitcase include beef jerky, high protein meat sticks, fruits (grapes, apples, bananas, etc.), protein powder or bars, vegetables, and nuts. The key is to be high in protein or whole foods based. High protein snacks will keep you fuller longer and whole foods snacks are better for you than anything processed.

By bringing your own healthy snacks, you can avoid the high-calorie, high-fat snacks that are often available at airports and rest stops.

2) Request Special Meals on Flights

If you’re flying, you can also request special meals on your flight. Most airlines, cruises, and trains offer healthier meal options or various dishes to support your individual diet like vegetarian, low-fat, and gluten-free items.

By requesting a healthy meal, you can ensure that you have something that fits your individual needs. This can help keep you from stressing about falling off your diet.

3) Be Mindful of Portions

When you’re traveling, it can be easy to overeat and indulge in unhealthy foods. However, by being mindful of your portions, you can enjoy your favorite foods without going overboard.

Use the “Half-Plate Rule” for Veggies

One way to be mindful of your portions is to use the “half-plate rule” for veggies. This means that half of your plate should be filled with vegetables, while the other half should be split between protein and carbohydrates.

By filling up on vegetables, you can ensure that you’re getting the nutrients your body needs, while also keeping your calorie intake in check.

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Avoid Overeating by Listening to Your Body

Another way to be mindful of your portions is to listen to your body. Pay attention to your hunger and fullness cues. Stop eating when you’re satisfied. This can help prevent overeating and keep you feeling energized throughout your trip.

4) Stay Hydrated

Drinking enough water is very important, especially when we travel. Staying hydrated helps our bodies work well and keeps us feeling good. Here are some tips to help you drink enough water and avoid sugary drinks while traveling.

Drink plenty of water

Make sure to drink water throughout the day. Carry a reusable water bottle with you, so you can fill it up whenever you need to. Drinking water can help you feel more energetic and can even help with digestion. If you’re not sure how much water you should drink, try to have at least 8 cups a day.

Avoid sugary drinks

Sugary drinks like soda, juice, and sweetened coffee can add lots of extra calories and sugar to our diets. These can make us feel tired and unhealthy. Instead of sugary drinks, choose water, milk, or unsweetened tea. If you want to add some flavor to your water, try adding a slice of lemon, lime, or cucumber.

Drinking plenty of water and avoiding sugary drinks can help us stay healthy and have more energy for exploring new places. Plus, it cuts down on our overall calorie consumption and helps us stay on track!

5) Make Smart Choices

When we travel, it’s important to make smart choices about the food we eat. This helps fuel us and keep us going when others may quit. Here are some tips to help you choose the best foods when you’re away from home.

Choose lean protein sources

Protein is important for our bodies to grow and stay strong. When you’re picking protein foods, try to choose lean options like chicken, turkey, fish, or beans. These foods are lower in fat so they can help you stay full without eating too many calories.

Opt for whole grains

Whole grains are better for us than white or refined grains because they have more nutrients and fiber. When you’re choosing bread, pasta, or rice, try to pick whole grain options like whole wheat bread, brown rice, or whole grain pasta. This can help you stay full longer and have more energy.

Avoid high-fat and high-sugar foods

Foods that are high in fat and sugar can make us feel tired and unhealthy. Try to avoid fried foods, sugary snacks, and fatty meats. Instead, choose healthier options like grilled or baked foods, fresh fruit, and lean proteins.

Choosing lean proteins, whole grains, and avoiding high-fat and high-sugar foods can help us enjoy our trips without feeling weighed down.

6) Enjoy Treats in Moderation

When we travel, it’s fun to try new foods and enjoy some treats. It’s okay to have some junk occasionally, as long as we don’t eat too much. Here are some tips to help you enjoy treats in moderation while traveling.

Share with others

If you want to try a good looking dessert or snack, consider sharing it with someone else. This way, you can enjoy the treat without eating too much. Sharing can also be a fun way to bond with your travel buddies and try new foods together. Alternatively, you can ask for half in a to-go container and bring it back to your room or on the road with you. If it is already portioned, you are less likely to eat the whole thing in one sitting.

Choose smaller portions

When you’re ordering a treat, try to choose a smaller portion. For example, if you want ice cream, get a small cone instead of a large one2. This can help you enjoy the treat without eating too many calories or feeling too full.

Balance treats with healthy choices

It’s important to balance treats with healthy foods. If you know you’re going to have a something special later, try to eat a healthy meal with lots of vegetables and lean protein first. This can help you balance your diet, keep your blood sugar in check and stay on track better.

Enjoying treats in moderation can help us have fun on our trips without feeling guilty or unhealthy. By sharing, choosing smaller portions, and balancing treats with healthy choices, we can enjoy our vacations and still stay on track.

7) Stay Active

Staying active while traveling is important for our health. Plus, it helps us burn extra calories in case we do go out and splurge on a meal. There are many ways to keep moving and have fun during our trips.

Take advantage of hotel gyms or nearby fitness centers

If your hotel has a gym, make sure to use it during your stay. You can also look for nearby fitness centers or classes to join. A lot of gyms will have free passes for prospective members or daily rates for travelers. This is a great way to stay active and maybe even try a new workout.

Go for a walk or run in a new city

Exploring a new city by biking, walking, or running is a fun way to see the sights and get some exercise. You can find parks, trails, or city streets to explore almost everywhere you go. Make sure to wear comfortable shoes and bring water with you. This is an enjoyable way to stay active and discover new places.

Take the stairs instead of the elevator

When you’re traveling, look for opportunities to take the stairs instead of the elevator. This can help you get some extra exercise and burn calories. Taking the stairs is also a good way to stretch your legs after sitting for a long time, like on a plane or in a car.

By taking advantage of hotel gyms, going for walks or runs in new cities, and choosing the stairs over the elevator, we can enjoy our trips and still stay active.



In this article, we discussed various strategies to maintain a healthy lifestyle while traveling. Let’s briefly review the key points we covered:

  • Prepare in advance by packing nutritious snacks and researching dining options before your trip.
  • Begin each day with a wholesome breakfast to fuel your adventures.
  • Keep yourself hydrated by drinking ample water and avoiding sugary beverages.
  • Opt for smart food choices, including lean proteins, whole grains, and steering clear of high-fat and high-sugar items.
  • Indulge in treats responsibly by sharing them, selecting smaller portions, and balancing them with healthier options.
  • Remain active by utilizing hotel gyms, walking or running in new cities, and choosing stairs over elevators.

Traveling offers exciting opportunities to explore new destinations, taste different cuisines, and create lasting memories. It’s essential to remember that prioritizing our health while on vacation is both possible and important. By implementing these tips, we can ensure that we’re taking care of our bodies and feeling our best throughout our travels.

As you embark on your next journey, keep these suggestions in mind to help maintain your health and well-being while still fully enjoying your trip. After all, striking a balance between adventure and self-care is key to a memorable and rejuvenating travel experience. Hopefully this article on healthy eating tips for frequent travelers has been helpful.

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Author Pic: Brandon

Brandon's Approach to Training

I'm not just any fitness coach. I'm the engine behind CONDITIONerd. My history is packed with sports from my school days, nearly a decade serving as a Marine, and over 17 years tackling every challenge the fitness world could throw at me.
I'm certified in everything that counts—personal training, sports nutrition, bodybuilding, and even corrective exercises to keep you injury-free. At CONDITIONerd, I'm all about setting down the challenge for you to break your limits. No taking the easy way out.

This is your adventure, but remember, I've got your back every step of the way. Are you ready to boost your game? Let’s do this, and let’s do it right

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