Top Tips for Eating Healthy While Traveling

Top Tips for Eating Healthy While Traveling

3 minute read


Before you leave, have the decision made about what foods are a no-no for you and which foods you're willing to let slide. When you do this, you'll spare yourself the stressful mental battle when options do arise, and lessen your chances of experiencing any post-consumption "unpleasantness" that night or the following day. You'll be able to plan ahead better about what kind of foods to bring with you and how much you'll need. 

  1. Search ahead for hotels that have mini-fridges and microwaves
  2. Ordering out: ask the cook to sway away from the extra butter and marinades, also ask for sugar free options
  3. Be prepared and snack smarter. There are some great options whether you have access to a fridge or not. 
    1. No fridge snack ideas: Clean Eatz Barz, tuna packets, beef jerky 6g of sugar or lower, a handful of any type of nuts, protein bars with 12g of sugar or lower, peanut butter, protein balls, quest chips.
    2. Fridge / cooler snack ideas: small bag of carrots, bell peppers or celery with 1/4 c of hummus, guacamole or bolthouse ranch, 4-5 slices of turkey or ham deli meat with 1 tbsp of low fat cream cheese with 1 dill pickle slice, string cheese, hard boiled eggs, a serving of greek yogurt. 
  4. Water consumption: Just because you're on the road isn't an excuse to lower that water intake - chug away! You still want to get in as much as possible even with the bathroom breaks.  Aim for 100oz + a day.
  5. Avoid regular sodas: that's just extra calories you're consuming quickly. If you need a pick me up, try reaching for a coke zero, diet dr pepper or bang energy - no more than 36oz in total a day.
  6. Limit your alcohol consumption: Stay away completely if possible. If you are in need of some better options - Vodka with crystal lite or a jack and diet coke are simple choices to keep the calories and sugar intake down.
  7. Movement: This might be one of the most important parts of this. Whether you do or don't slip a little bit, you want to take some time to walk everyday and / or get a quick gym session in 3-4 times a week. 


  1. You'll maintain healthy blood and oxygen flow throughout the body, allowing your lungs, heart and muscles to function properly and efficiently. 
  2. You'll fight off and avoid potential diseases and sicknesses; with good circulation, the white blood cells in your immune system will be transported around the body as needed. 
  3. You'll keep your organs in its best working order. Efficient circulation helps remove waste from the body created by different organs.
While all these tips can help you eat healthy food while traveling, don't stress about food perfection or imperfection. Have you ever heard of digestive distress? You could be eating the most nutrient-dense food there are, but if you're stressed,  you're not only impairing the breakdown and absorption of your food, you're also suppressing your immune system and increasing your likelihood of experiencing a reaction to a gut pathogen or food toxin. Just enjoy yourself and don't stress! If that means bringing your own desserts, then do it, but don't miss out on exploring other tasty options as well. It's all about that balance! 

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