How To Eat Healthy While Traveling And Save Your Waistline

There are plenty of ways travelers can avoid sabotaging their diets when they are off visiting exotic new places. A little advanced planning can go a long way, particularly when it comes to eating well when you’re on the road. The article that follows lists some helpful tips that I’ve found useful during my trips both abroad and in the States. Enjoy this post How To Eat Healthy While Traveling And Save Your Waistline!

How To Eat Healthy While Traveling And Save Your Waistline

How To Eat Healthy While Traveling And Save Your Waistline

It’s always a good idea to make sure that you have healthy snack or meal options on hand before you leave. Most prep work that needs to be done can the night before so that you don’t find yourself making up sandwiches or chopping vegetables prior to departing for the airport.

Healthy snacks that generally don’t upset the TSA include fruit or vegetables with small container of healthy dipping sauce (such as hummus or peanut butter), sandwiches, and salads that haven’t been dressed. Plain yogurt with toppings like berries or nuts is another good combo. Regular nuts, seeds, trail mixes, cheese, beef jerky and hard boiled eggs are also acceptably healthy munchies.

If you are worried about hunger pangs when faced with especially long days in transit, you should take a premade salad or sandwich to keep from having to buy overpriced, unhealthy food when you arrive at the train station or the airport.

Taking along your own olive oil and unprocessed sea salt where possible can also help travelers avoid the upset stomachs that often come from consuming too much processed food.

Remembering to eat breakfast and having snacks on hand keeps travelers’ energy levels from plummeting when they’re on a bus with nothing to eat or trapped at the airport for hours. Unopened, prepackaged snacks like granola or power bars can even be brought through the customs line if you’re on an international flight.


How To Eat Healthy While Traveling


This factor is less likely to be a problem on busses and trains where travelers can cart pretty much anything along for the ride. Just remember to avoid smelly foods like tuna fish sandwiches on public transportation in order to avoid annoying the heck out of everyone that’s riding with you.

You might even want to bring a cooler or an insulated lunch bag to hold your comestibles. Just be sure that dressing packets fit within the proscribed airline regulations and that any cold gel packs are completely frozen so they don’t get confiscated by the TSA.

It might also be a good idea to bring along your own forks and spoons. (It’s okay to take the plastic ones that you’ve saved from an earlier takeout meal so that you can throw them away rather than cart them around the entire trip.)


Bringing along a water bottle helps keep travelers from having to purchase extremely overpriced sodas, teas, and coffees from airport vendors. It also prevents you from consuming lots of extra calories and will help keep you hydrated as you make your way around town.

If you don’t care for water or you’re traveling to places where the tap water is not safe to drink, milk and plain fruit juice are fine. However, you should try to avoid alcohol and soda as both can be extremely dehydrating on long journeys. Travelers who regularly visit destinations where the water isn’t safe to drink might want to invest in a portable sanitizing device that will keep them from having to constantly purchase bottled water.

Of course, select healthy options where you can. When given a choice, drop by the local grocery store to buy your food rather than fast food joint where greasy burgers the standard fare. However, yogurts with low sugar contents, herbal teas, ordinary bags of nuts, and salads with a moderate amount of dressing are all good choices at places such as airports and bus stations where your choices may be otherwise limited.

Even so, be wary of trail mixes that contain lots of chocolate or candy pieces as they can have a lot of hidden calories. Likewise try to avoid flavored or chocolate covered nuts. So if you’re asking how yo eat healthy while traveling and save your waistline these tips should be helping you but read on…

In restaurants, travelers should probably opt for steamed veggies or a salad rather than fried items or bread. (Of course, those visiting developing countries will want to avoid any sort of raw foods and only eat cooked produce.) It’s also a good idea to ask for dressing and things like butter on the side so that you can select exactly how much goes onto your food.

Substituting olive oil for regular dressings might also save you some calories. Meanwhile, if the included side item is something that you consider to be unhealthy, ask if they mind doubling the veggies on your plate. Avoid overly large meals and don’t forget to ask for carryout bags if you have leftovers. You can always eat more if you get hungry later but you can’t get rid of the calories that you’ve already consumed as easily.

If your hotel or hostel has a refrigerator or kitchen facilities for guests to use, then do so! You can save some money as well as calories by bringing along your own snacks. The fridge is also great for saving leftovers for later meals, keeping your water cold so you don’t have to buy another bottle, and storing any healthy food supplies that you might have purchased.


How To Eat Healthy While Traveling

After all, cooking your own meals on occasion is not only healthier for you it’s a good way to shave off some vacation costs. If you find that you’ve overstuffed the mini-fridge, don’t fret! Just make sure that it’s set to the lowest cold setting so that your food doesn’t spoil.

In a similar vein, if the place you’re staying has an exercise center or a swimming pool, don’t hesitate to use it. Travelers without access to these things might instead opt to walk, run, or jog around the local neighborhood to get their daily exercise.

There’s always the option of doing old-school exercise like sit ups and jumping jacks as well. Of course, you’re going to be burning a lot of calories running around sightseeing anyway, so don’t worry about exercise too much if it’s not your thing.

Travelers with special dietary restrictions should make their dinner arrangements in advance to avoid not having anything to eat on their flight. They may also want to use sites like Trip Advisor and Yelp to help them find out which places in a new city offer a menu that is compatible with their dietary needs.

Another good way to avoid problems is to explain your situation to the waiter when you arrive and ask what they would recommend. It might also be a good idea to look up the local words if you’re not in an area where you speak the language and write them down or save them to your phone so that nothing gets lost in translation. If you know that eating something specific will make you feel terrible, don’t do it!

I hope you enjoyed this post, How To Eat Healthy While Traveling, and please share with us any additional tips you may have picked up along the way!

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Marie Hernandez

Destination and Hotel Marketer, Freelance Travel Writer/Blogger at SeriouslyTravel
Marie Hernandez is a Destination and Hotel marketer, social media manager, travel writer, full time traveler, and the founder and author behind SeriouslyTravel. Her passion for travel and food inspires her to seek new places, new cuisine, and new adventures. Her desire is to inspire everyone to explore the world; even if it's just in your own back yard. Marie also writes for several outside publications including Hotels Combined, TripZilla Magazine, The Hotel Guide, eOasia blog, AsiaOne blog, and A1Travel.

2 Responses to “How To Eat Healthy While Traveling And Save Your Waistline”

    • Marie Hernandez

      Thank you Linda. I’m happy you found value in my post. It is so important to eat healthy while you’re traveling! It’s hard with so much cultural food out there!


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