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  • Writer's pictureChloe

How to Eat Healthy While Traveling and Stay Energized on the Go

Sticking to a healthy diet while traveling can feel impossible. The majority of Americans dine out at least ten times while on vacation. With limited food choices, unfamiliar environments, and disruptions to routines, it requires planning and strategy to eat healthy while traveling.


Airports, convenience stores, and restaurants often offer easy, unhealthy options, and finding healthy options in a rush can be brutal. But with a little planning and healthy eating strategies, you can keep your diet on track and enjoy your trip.


We’ll offer some of our best tips and strategies to eat healthy while traveling so you feel in control. Some of the strategies will cover are:

  • Planning Ahead for Meals

  • Eating While in Transit

  • Staying Hydrated

  • Experiencing Local Cuisine

  • Making Smart Choices While Dining Out

  • Smart Snacking

  • Cooking While Traveling

  • Managing Allergies and Restrictions

  • Prioritizing Nutrient-Dense Foods

  • Making Time for Exercise

Plan Ahead for Nutritious Meals

Planning nutritious meals when traveling requires some effort on your part. We wish there were a more convenient way, but you must research if you want to eat healthily. You’ll want to find healthy food options at your destination, including restaurants, airports, rest stops, and grocery stores.


Pack healthy snacks for the journey, such as fresh fruit, nuts, and protein bars. When eating at airports and rest stops, look for options that include fruits, vegetables, and lean proteins. Avoid processed and high-calorie foods.

Eating Well on the Plane, Train, or Bus

Eating well on the plane, train, or bus while traveling is no easy task. You’ll want to consider preparing homemade meals or snacks for the journey, such as sandwiches, fruit, or vegetables. If bringing your own meal isn’t an option, and you must rely on in-flight or on-board menus, choose healthier options like salads, lean proteins, and water.


Avoid common travel food pitfalls, like processed snacks and sugary drinks that can blow your macros and skyrocket your calorie count. Try to eat in moderation and avoid overindulging. By making conscious choices and planning ahead, you can maintain a healthy diet and feel better during your travels.


Need more healthy living tips to boost your overall wellness? Sign up for one of our wellness membership plans.



Young girl drinking water at the park

Staying Hydrated on the Go

The human body can lose about 8 ounces of water every hour while traveling by airplane. And if you’re traveling to humid, hot, or high-altitude destinations, you’ll need water to avoid dehydration. To stay hydrated while traveling, you need to carry a refillable water bottle.


Another great tip for staying hydrated is to choose hydrating foods and beverages, like water-rich fruits and vegetables and electrolyte-rich sports drinks. You’ll want to avoid or limit alcohol, caffeine, and sugary drinks. And watch for signs of dehydration, including fatigue, headaches, and dry skin.

Exploring Local Cuisine While Staying Healthy

Exploring local cuisine while staying healthy can feel at odds, but you can enjoy both with planning and smart choices. A good tip is to sample local fruits, vegetables, and proteins—giving you a delicious taste of the local culture while also being nutritious.


It’s important to avoid excessive indulgence in unhealthy local foods, such as fried or processed options. Find balance in your dining choices by incorporating healthier options, like salads or grilled meats, to ensure your macronutrients. Another solid tip is to practice portion control and be mindful of your overall calorie intake to eat more healthily.

Dining Out Wisely

When traveling, most can’t avoid dining out. So when you do, dine out wisely by preparing ahead and making smart choices. These are essential tips for dining out while traveling:

  • Research healthy dining options in the area, such as restaurants that offer whole foods and fresh ingredients.

  • Make smart menu choices, such as selecting grilled meats and vegetables instead of fried options.

  • Manage portion sizes and avoid overeating by sharing meals or taking leftovers home

  • Be mindful of calorie-dense beverages and desserts. Decide if it is really worth the bite.

Snacking Smartly

Snacking smartly can be challenging, but some healthy strategies can keep you on track while traveling include:

  • Packing healthy, non-perishable snacks for travel, like nuts, dried fruit, or protein bars, to avoid impulse buys of unhealthy snacks.

  • Choosing nutritious options from convenience stores or vending machines, like fresh fruit or unsalted nuts.

  • Avoid high-sugar or high-fat snacks, like candy or chips, that can cause energy crashes.

Cooking Your Own Meals on the Go

Cooking your own meals while traveling can be a convenient and healthy option. Utilizing kitchenettes or mini-fridges in your lodging can make storing and preparing meals easy. Shopping for groceries and cooking simple, healthy meals saves money and keeps your diet on track.


Planning meals ahead of time allows you to get the necessary ingredients and avoid unnecessary expenses. Simple meals like grilled chicken, roasted vegetables, or salads are ideal options for easy meals while traveling.

Managing Food Allergies and Dietary Restrictions

Managing food allergies and dietary restrictions while traveling is the pits and will take planning before you go. While traveling, you’ll want to research local cuisine for potential allergens to determine your food choices.


If eating out, informing the restaurants about your dietary restrictions can help ensure your meal is safe and free from allergens. Packing safe, non-perishable snacks for emergencies can also provide peace of mind.


If you need to carry any necessary medications, like EpiPens, have a plan in case of an allergic reaction. By being prepared and proactive, you can manage food allergies and dietary restrictions while still enjoying your travels.


A young girl eating watermelon on the beach

Prioritizing Nutrient-Dense Foods

Prioritizing nutrient-dense foods while traveling is crucial for maintaining a healthy diet. Focus on whole grains, lean proteins, and many fruits and vegetables. Avoid processed foods, excessive added sugars, and unhealthy fats to reduce weight gain and other health issues.


Making good choices about the foods you consume while traveling, like reading nutrition labels and researching healthy options, can also help maintain a nutrient-dense diet. You’ll feel full, satisfied, and energetic by prioritizing nutrient-dense foods.


Need more healthy diet plans and activities? Sign up for one of our wellness membership plans.


Incorporating Physical Activity into Your Travel Routine

Staying active while traveling can help reduce stress, improve sleep quality, and maintain a healthy weight. By prioritizing physical activity, you can enjoy a happier, healthier travel experience.


To incorporate physical activity into your travel routine and burn indulgent calories, you should find opportunities for physical activity on the go, like walking or hiking. These are great ways to get exercise while exploring new places. Scheduling exercise into your travel itinerary, like booking a morning yoga class or a bike tour, will boost motivation and ensure it happens.

Balancing Work and Travel with Healthy Eating

Balancing work and travel with healthy eating can be a challenge. Strategies for maintaining healthy eating habits while on business trips include planning and making smart choices at work-related events, like choosing healthier menu options or bringing your own meals.


Finding a balance between work commitments and personal health goals is essential, like scheduling time for physical activity or taking breaks to avoid burnout. With some effort and planning, balancing work and travel with healthy eating habits is possible.


SpringSpot is committed to helping you create a positive, healthy plan for maintaining your diet while traveling. Our curated wellness activities are tailored to fit your family's needs, so you can incorporate them easily into your daily routine.


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