My tips on how to eat healthy while traveling

Traveling is an exciting adventure, as you can see on Alonga Travel! But it can sometimes throw our healthy eating habits off track along with the normal routine.

However, your readiness to do everything you want on your trip (not related to your money situation) depends on your energy level. And your energy lever directly correlates to what you eat, so it’s even more important to watch what you eat.

Don’t worry, though, with my advice and some travel planning (perhaps, book something with a kitchen?), plus your mindful choices, you will eat delicious means and have plenty of energy for doing fun things on your trip.

I will show you some simple and practical tips to help you eat healthy while traveling, based on my own experience. Yes, traveling usually deviates you from your routine, but there are ways to keep it, even when you travel, or just on the go in general. Let’s see these ways.

Practical steps to help you eat healthier while traveling

Eating healthy while traveling doesn’t have to be too difficult. Below are some strategies to help you simplify the task.

You can eat healthier by:

• planning your meals ahead
• making smart food choices and practicing mindful eating
• staying hydrated
• exploring local food markets
• staying active ( that is just in case you’re planning to spend all your vacation by the pool!:) You’ll need to do something for your circulation, then. Swimming, perhaps? Otherwise, I’m sure you’ll stay very active.)

These strategies will help you stay healthy and energized, while enjoying your trip to the fullest. You will enjoy your travel adventures while taking care of yourself along the way, and you will need less time to recharge AFTER your vacation! 😉

Pack Healthy Snacks and Meals for the trip

Before you start your trip, pack some nutritious snacks like fresh fruit, trail mix, or protein bars. Nut butter also makes a good snack ( in moderation!) Keep in mind – peanut butter can be full of calories and fat! Buy the kind where you just freshly squeeze nuts to make the fresh peanut butter. It has fewer calories – no sugar- and oh so delicious!

Beef jerky is not the healthiest snack, contrary to the popular belief; it’s the way it’s made, and all the preservatives. But some healthier versions are better than the rest. Look for them before you leave.

These will come in handy during long flights or bus rides, ensuring you have a healthy option to satisfy your hunger.

Research Healthy Restaurant Options at Your Destination

Take a few minutes to research local restaurants or cafes that offer healthy menu choices. Look for places that prioritize fresh ingredients and meat or fish without hormones or heavy metals.

This is a hear part of the search, as you probably don’t have a friendly 3-rd party agency who can test their ingredients, and online reviews can be deceptive. Read my detailed post with my opinion on can you trust online reviews, and when you most likely shouldn’t.

But still, read the reviews. This way you’ll have a list of go-to spots where you can enjoy a delicious yet healthy meal without compromising your usual health goals.

Food joints you will see readily available are most likely not going to be the healthiest option. Farmers markets, on the other hand – could have some healthy and delicious choices of the food to take with you, and already prepared food.

Look for Fresh Fruit and Vegetable Options

Below are the examples of some meals I had from farmers markets or restaurants during my travels. The middle salad is the one I made in my kitchen at the place I rented. So, once again, having a kitchen pays off!

All these dishes were very delicious, while very healthy, and kept coming back for more. They also had a good balance of proteins, low carbs, and healthy fats, which is optimum for your energy levels.

Make Smart Choices at Airports and Train Stations

Traveling through airports and train stations can be challenging when it comes to finding healthy food options (that don’t equal a daily accommodation price, at least!;) ). Still, there are ways to make healthier food choices. Just remember to make them: you will feel better on your flight!

Opt for Protein-Rich Foods to Stay Satisfied longer

Protein is essential for keeping you full and energized. Choose protein-rich foods like yogurt, hard-boiled eggs, or turkey sandwiches when available.

These options will keep you satisfied until your next meal. You can find fresh salads with boiled eggs in the fridge section of the small airport food stores. Or, you can choose a prepackaged box meal with with some protein, like one of my meals, picture below.

Many airport terminals and train stations now offer grab-and-go options that include fresh fruits and vegetables. Find these options!

Stay Hydrated Throughout Your Trip

Staying hydrated is crucial to maintain your overall well-being! This is particularly so when traveling because you need extra stamina! So, drink plenty of water!

Here is some research on The Importance of Water in Human Health and Well-being in the Journal of Public Health Research

Carry a Reusable Water Bottle

Having a reusable water bottle with you at all times will help you stay hydrated and save money. Fill it up whenever you have the chance, whether at the hotel, airport, or a water fountain. If you forgot to bring it, then buy bottled water.

Just remember to drink all water from it BEFORE the screening to the gates, otherwise you might lose you bottle.

Limit Sugary Drinks and Alcohol intake

While it’s tempting to indulge in sugary drinks or alcoholic beverages while on vacation, try to consume them in moderation. I know it’s hard when they serve free unlimited alcohol on the plane, but feeling good during your flight is such a priceless feeling! You’ll celebrate with alcohol in some cozy bar in the city when you arrive!

Limiting alcohol is a good idea when you are in an unfamiliar country, especially, traveling as a solo female, more vulnerable. Read my Portugal nighttime safety tips as an example of why it’s a good idea.

But also, keep in mind that calories from alcohol add up!

Opt for water, hot water or herbal tea, or infused water to hydrate you without the added sugars or excess calories.

Hydrate yourself with coconut water instead!

Did you know that coconut water is 🥥 water is a great source of hydration? It might be not as good as sport drinks, which athletes take for their exhausting trainings, but it works great for the rest of us. 

Several scientific publications have compared the effectiveness of different liquids for hydration, including water, sports drinks, and coconut water. One such study published in the Journal of the International Society of Sports Nutrition found that coconut water was effective in rehydrating athletes after exercise, but not as effective as a sports drinks. 

I don’t drink sugary sport drinks, though I take taurine diluted in water regularly, but I swear coconut water hydrate me just great! I’m even slightly addicted to fresh coconut water!:)

This is a coconut that a street vender sold me on a street of HCMC in Vietnam. It was $2, which is  more than I normally paid there ($1.20), but it was delivered at the perfect moment what I was too hot, and started to get tired from being a bit dehydrated. I got an extra energy boost after I finished that 🥥juice. 

Prioritize balanced Meals

Enjoying balanced meals will provide you with the essential nutrients your body needs. Our bodies are powered by a cocktail of chemicals and hormones. If you know that, it’s easier to understand the need to prioritize balanced meal for the optimum performance.

Include a Mix of Protein, complex carbs in Vegetables, and healthy fats, like Avocado and olive oil

Try to go for balanced meals that include a good source of protein, such as chicken, fish, paired with a variety of colorful vegetables, with some avocado slices, and you are all set! This combination will keep you satisfied and energized.

Many diets advise eating whole protein. In the past, it was the traditional way of thinking, but this has changed recently. I, personally, don’t eat grains, besides some delicious bread I can’t say no to. But I’m not alone. Here is a post for you to read about this grain free new approach to eating.

But, since we are talking about traveling, most of us try delicious local pastries here and there, and that’s OK! That’s part of travel experience. Or, there was no way I was passing on this delicious pizza in Rome, which was served in a picturesque outdoor restaurant next to The Pantheon in Rome! I mean, how could I not eat it? 🙂 I’m just human…

Pizza is definitely the “treat yourself category” food, not a regular food!:)

Still, it’s a good idea to avoid high-carb and low protein means, like pasta. Yes, I know, it’s tough when you are in Italy.

A healthy diet is not always fun, but you can allow yourself pasta a few times (just maybe smaller portions?). Also, not all pastas are equal. A plate of fettuccine Alfredo will have twice as much calories as this pasta plate with mollusks.

But there are so many other delicious choices to go to when it Italy ( or anywhere). For example, freshly caught calamari, or sliced tomatoes with cheese, so delicious and healthy!

Be Mindful of Portion Sizes

It’s easy to get carried away with large portion sizes when dining out. Be mindful of your portions and listen to your body’s hunger and fullness cues. Don’t hesitate to ask for smaller portions or share a meal with a travel companion.

Explore Local Food Markets and Grocery Stores

Enjoy discovering the local food culture by visiting food markets and grocery stores.

Stock Up on Fresh Fruits and Vegetables

Exploring local food markets allows you to discover fresh, locally grown produce. Buy some fruits and vegetables to snack on throughout the day or eat at your hotel when resting.

I LOVE food shopping while traveling, but I really don’t like doing that at home. I think it’s because of the novelty, and novelty is fun.

Grocery shopping also saves a lots of money for me, besides I LOVE cooking with new ingredients. Perhaps, try it on your trip, compared to eating at the restaurants all the time, and I’m sure it will save you money as well.

Experiment with Local Healthy Delicacies

Explore the food store aisles and try traditional snacks, like nuts or dried fruits. Trying local cheeses is also so much fun!!!

These can make for great additions to your healthy eating diet while experiencing local traditions.

Add proteins powder in your diet

Adding protein powders in your diet is newish thing and it hasn’t been adopted by everyone yet. I will talk about more in another post, but I needed to mention it here, as it’s a staple travel food additive.

Practice Mindful Eating and Indulge in Moderation

There is a big difference between a diet and a mindful eating. I don’t recommend dieting while traveling, it’s just so hard on you! But you can help yourself by being more mindful of what you’re eating.

Slow Down and enjoy Every Bite mindfully

Take your time to enjoy each bite and flavors. Transfer your attention to your food, instead of, let’s say, talking. When you eat mindfully, you enjoy your food more and helps you appreciate the local cuisine even more. Plus, it helps your body digest the food better and makes you full faster, so you won’t overeat.

Treat Yourself Occasionally, but Don’t Overindulge

It’s okay to indulge in some of the local delicacies or treats. Allow yourself occasional indulgences, like trying a famous dessert or enjoying a special meal. The key is to do it in moderation, so you can enjoy these treats guilt-free while maintaining your overall healthy eating habits.

I treat myself to some sweet stuff occasionally.  I enjoyed each one of them thoroughly, savoring every bite, and I still remember the pleasure they brought me!:) And I remember all that because I didn’t have that many treats; otherwise, it would have all been one big sweet blur.

At least this how eating something rarely works for me, but maybe it’s different for you? We all process events differently, and there is no right or wrong way: whatever works for you! If you energy level stays high even when you’re indulging, congratulations! You are a one lucky person!:)

So, here is a picture of a chocolate croissant at a bay view restaurant on Volcano Aeolian island in Italy. Not only it was delicious and came with an amazing view. It also has a matching fun story about it!:)

There was a storm that day, and the napkin under my croissant kept flying and covering it!:) I was waiting for ferry to come and take me to another island, where I had my hotel booked. But I was told that it was too stormy for a ⛴ to come, and it most likely won’t. That was quite an adventure, but I will tell about it in another post!;)

So, while it’s important to eat healthily, it’s equally important to enjoy your travel experiences to the fullest. If you’re from the US, our vacations are too short and we can’t travel to Europe for a city break on a short weekend. So you will have to find a fine balance between healthier eating and smaller portions of unhealthy foods.

How to eat healthy on a business trip

Don’t forget to incorporate all the mentioned above tips in this post into your business trip as well! Eating healthily during your business trips is as important as during any other trip. Especially if you travel on business often, and it’s part of your regular life.

There probably will be many occasions where you eat with other people less healthy meals, so you will have to be more disciplined when eating alone.

And here let’s mention another important thing for both business travel and leisure travel.

Stay Active to Support Your Healthy Eating Habits

Staying active during your travels not only helps you burn off extra calories but also supports your overall well-being. Walking around a city is a fantastic way to explore new cities while getting some exercise. Take advantage of the opportunity to explore all the best things to do in some city and also discover hidden gems while walking (my style).

Some people opt to add a quick workout besides eating healthy. I carry a stretching rubber bend with me and do some stretching while watching something on my computer. More on how to exercise while traveling is covered in another blog.

Is eating healthy while traveling difficult?

Eating healthy while traveling doesn’t have to be too difficult. By doing these things:

• planning ahead
• making smart choices
• staying hydrated
• prioritizing balanced meals
• exploring local food markets
• staying active
• practicing mindful eating,

– you can nourish your body and enjoy your journey to the fullest. You will enjoy your travel adventures while taking care of yourself along the way.

So, as you can see, while traveling usually deviates you from your routine, but there are ways to keep it, even when you travel!

I wish you a fun and exciting trip! Let’s connect on social media, maybe you can teach me some new tricks!