HOW TO EAT HEALTHY WHILE TRAVELING
Figuring out how to eat healthy while traveling can seem like a daunting task. However, what helps me is planning ahead of time and researching my options in advance. This way, I feel good about including wholesome foods without sacrificing the chance to also taste indulgent local dishes! It's just about having balance in what I eat, where I don't have to choose between authenticity and nutrition. If you'd also like to be more health conscious in your food choices when on vacation, here are 12 easy tips to keep in mind.
Research food spots beforehand
This tip accomplishes two things. Firstly, it helps you list the culture's traditional dishes and any specific restaurants to try in your destination. Secondly, it gives you time before your trip to plan where to find healthy food options.
What to Consider
Do you have any dietary preferences/concerns to take into account?
Do they have plant-based alternatives? Which dishes on the menu are already healthy?
You can contact the restaurant ahead of time to inquire about healthy options.
When dining at the restaurant, you can ask the waiter if substitutions are available.
Assess what your accommodation offers
Knowing the amenities that your accommodation offers will only make it easier for you to eat healthy while traveling. This way, you can understand how often you'll prepare your own meals and when to rely more on eating out. For more tips on choosing an accommodation and planning a trip in general, check out my blog post here.
What to Consider
If staying in a rental property:
Does it offer a kitchen space to prepare meals?
Which appliances and cookware items are available? (Ex: stove, oven, microwave, coffee maker, blender)
Does it provide basic cooking ingredients or will you have to purchase them? (Ex: salt, pepper, oil)
If staying in a hotel or other place with no kitchen:
Ask if the room includes a refrigerator (You can buy breakfast foods like yogurt and fruit and store them)
Inquire about the dining options they provide (Ex: breakfast, room service, in-house restaurants)
Look up food spots nearby with healthy options
Stay hydrated
Another super easy tip is to pack a reusable water bottle and constantly hydrate throughout the day. You will want to be your most energized and open to fun experiences during your vacation. And it's much more difficult to feel your best when you have headaches, fatigue and dizziness. Also, drinking lots of water helps improve the quality of your sleep, your mood, and brain function.
Bring vitamins & supplements
Give yourself the extra health boost by keeping up with your vitamin/supplement regimen. Taking my multivitamin and probiotic ensures that I meet my daily values and take care of my digestion. However, I always aim to get my nutrients from wholesome food sources first. The supplements are secondary. Consult your doctor to determine what works best for you.
Pack your own airplane snacks
Pack food in your carry-on bag to avoid buying expensive and low-quality airport food. You can make something yourself or browse the grocery store. Ideally you want snacks that will hydrate you or be easy on your stomach.
Snack Ideas (What I Like to Bring)
fruits like apples, berries, bananas or clementines
trail mix with unsweetened dried fruits, nuts, and dairy-free dark chocolate
hummus with crackers or fresh veggies
homemade baked goods like blueberry muffins or banana bread
sourdough sandwich with vegan meat slices, vegan cheese, lettuce, tomato, cucumber, & sriracha mayo
Pack healthy food items
Sometimes specialty health foods are more expensive or less accessible to find abroad. So to eat healthy while traveling can mean packing your own food items for your convenience. If you have room in your luggage, try bringing those items along instead of buying them in your destination.
Ideas
Chia seeds and dried fruit as toppings for yogurt or oatmeal
Tea bags, in case you can't find your preferred brand abroad
Your favorite protein powder to add to smoothies
Eat breakfast at home
Try having at least one of your day's meals at your accommodation. And breakfast is the simplest meal to make for yourself at home. This way, you start the day of exploration with long-lasting energy from healthy food sources. And then you are free to save your appetite and money for special foods and local spots during lunch and dinner.
Visit local food markets
Wandering around a farmer's market shows a glimpse of the country's food culture. And it becomes a feast for your senses. Gain inspiration from all the beautiful fresh produce that is currently in season. You can try picking up new fruits to snack on. Or incorporate various vegetables, grains, and spices in a home cooked meal.
Shop for groceries & cook at home
When eating out every time starts to become heavy on your stomach, cook for yourself. Doing so will help you control how healthy your meal will be. And you can control how the food is prepared, such as reducing sugar or removing dairy. Also, buying ingredients to make food at home is more cost-effective. If you cook a large portion for dinner, have leftovers for lunch the next day. For creative and nutritious meal inspiration, I love the recipes from Bright Moment Co.
Prepare snacks to carry while sightseeing
Bringing healthy snacks during sightseeing makes healthier options more easily accessible. When you start to feel hungry, you will already have something nutritious with you to eat. And you won't have to search all over for decent food options while hungry and tired.
Include veggies at every meal
When dining out, include something fresh and wholesome for extra nutrients and energy. Simply choose a vegetable side dish to go with your meal. You can also opt for fruit as a light dessert option. Or why not try a plant-fueled vegetarian or vegan dish?
Have balance
An essential part of learning how to eat healthy while traveling is having balance. Even if a certain food isn't the best for you, there's nothing wrong with enjoying it in moderation. As long as you try your best to eat well for the majority of the time, it's okay to indulge. You're on vacation after all, so savor the dishes that you can't get back home. Be gentle with yourself if you eat less healthy than you normally would. And save room for those foods that will make your trip joyful and memorable!