How to Eat Healthy While Traveling: 6 Tips From Dietitians

October 15, 2024

Vacation is the time to cut loose, and that includes trying food you don’t normally get to enjoy. When you’re on an international trip, part of the experience is sampling cultural cuisine. And umbrella cocktails almost feel like a requirement on a sunny beach.

Going all-in on vacation dining whether it’s buffets or restaurants three times a day doesn’t always promote healthy eating. Disrupted digestion might lead to discomfort and a less enjoyable experience. Here are some dietitian-approved tips on how to eat healthy while traveling so your body is ready for every adventure.

1. Build a better breakfast.

Breakfast Travel, Unsplash — Credit: Unsplash

Hotel breakfast smorgasbords can be a siren song of simple carbs and saturated fats. But even the most syrup-dripping buffet can be an opportunity to get creative about building a nutritious breakfast. To start, check out all of a buffet’s offerings before grabbing a plate. This way, you’ll have a sense of what you really want to eat, rather than autopiloting your way through a mountain of options.

For cereal, look for a high-fiber option like bran flakes, or start the day with oatmeal. Eggs and yogurt make for healthy, high-protein breakfasting — especially if the hotel has plain yogurt on offer. If you want a classic hotel Belgian waffle, consider swapping the syrup for fresh fruit. Or simply enjoy a little syrup on the side for dipping, rather than drenching.

Meanwhile, if your accommodations don’t include breakfast, try a simple DIY meal. “I always bring packets of plain oatmeal to make for breakfast in the hotel with hot water,” says Christina Iaboni, RD. “I’ll pick up fruit and yogurt at a local grocery store to have with it so I start the day with a balanced breakfast.”

Your possibilities don’t stop there. If you have a fridge or toaster, other ideas include whole grain cereal or toast with nut butter and fruit.

2. Try to eat regular meals at regular times.

Regular Eating Travel, Unsplash — Credit: Unsplash

As fun and exciting as travel can be, there’s no denying that it can throw us off our normal eating patterns. Between time changes, flight delays, and over-scheduled vacation activities, regular meals can be hard to make happen. But cramming down quick, haphazard meals can cause indigestion, and dining at odd times might lead to over- or under-eating.

“Often, people try to make the most of their time and end up skipping meals or eating on the go,” says Meghna Pandit, RD. “It’s important to keep time to eat in your traveling schedule. Planning your meal schedule beforehand will lead to less snacking and less mindless eating.” As you make plans — whether you’re catching a boat to Cozumel or seeing a show in Vegas — do what you can to accommodate solid meals in the day.

3. Read restaurant menus closely.

Menu Eating Travel, Unsplash — Credit: Unsplash

Think healthy restaurant dining is a contradiction in terms? Think again. With a little pre-planning, you can sleuth your way to eating well when dining out. “Check restaurant menus ahead of time online to help you find healthy selections or things that meet your dietary needs,” says Melissa Altman-Traub, MS, RDN, LDN.

You might also re-think a standard entrée order by checking out other parts of the restaurant menu. Often, appetizers and sides offer better portion control (and sometimes better nutrition) than the epic plates of main dishes. Try mixing and matching sides and appetizers like sautéed vegetables and soup if you’re not craving a main dish.

Also, consider the vocabulary used to describe the menu options. Descriptors like “crispy,” “slathered,” or “battered” are usually code for high-calorie, high-fat meals. Instead, select grilled, broiled, steamed, or roasted items — ask the server about the dish if you’re unsure of its preparation. The oldest, most traditional dishes in nearly every culture are in “classic” restaurants when traveling abroad. Created before super-processed foods were a part of life, these dishes are generally the healthiest options.

4. Hydrate, hydrate, hydrate.

Hydrate Travel, Unsplash — Credit: Unsplash

If you’re someone who enjoys the occasional cocktail, vacation is a great time to expand your beverage horizon. If you’re lucky enough to be on a beach sipping mai tais from a coconut, however, remember to hydrate with some H2O as well. Not drinking enough water can have unpleasant consequences, such as constipation, fatigue, and increased risk of heat exhaustion. “Stick to water as the main beverage of choice,” says Trinique Waters, RD, LDN (a dietitian well-named for her profession).

Air travel is also notorious for its dehydrating effects. If you’ll be flying, make a preemptive plan for hydration. “Have a reusable water bottle you can fill up once you get past security,” recommends Patricia Kolesa, MS, RDN. Then fill ‘er up and drink regularly while in the air.

5. Pack healthy snacks.

Granola Bar Traveling, Unsplash — Credit: Unsplash

You can’t necessarily stuff a three-course dinner into your carry-on — but you can prepare with healthy snacks. Before your drive or flight, pack your bags with smart choices to fuel you between meals. This will help fill in nutritional gaps that might be lacking as you travel.

“My tip is to travel with dry foods like low-sugar protein bars or granola bars, plus unsalted nuts and seed mixes to have in the airport and for snacking,” says Iabioni. Just be sure your chosen munchies are airport security-friendly. Solid foods are allowed past TSA, but liquids or gels over 3.4 ounces are not (so applesauce packets or smoothies probably won’t make the cut).

Once you’ve arrived at your destination, you may need to re-stock on good-for-you nibbles. “Find a local supermarket and pick up fruits, hummus, whole grain crackers, and pretzels for snacks,” says Altman-Traub. “For road trips or at the beach, bring a cooler for cut melon, peppers, cucumber, and celery.”

6. Make it mindful.

Mindful Eating Traveling, Unsplash — Credit: Unsplash

Mindful eating is a great way to avoid consuming more than you actually want or are hungry for. Wondering what mindful eating looks like on vacation? Some hallmarks include eating more slowly, limiting distractions while dining, relaxing into the experience with your travel companions, and savoring each and every bite.

With a more intentional approach, you’ll enjoy making memories and eating meals rather than continuing to snack simply because the plate is in front of you.