For many people, one of the most exciting things about traveling is tasting the local cuisine. It’s also perfectly normal to want to know how to eat healthy while traveling.
According to registered dietitian Emily Sullivan it’s not hard to balance once-a-year splurges and your healthy lifestyle.
Before you pack, read these tips and ideas for healthy snacks, as recommended by a registered dietitian. This way, you can enjoy every minute of your vacation—including meals—while still making choices that feel good for your body.
Does Traveling Affect Appetite?
So, does travel hunger exist? At least to some degree, it might.
Some research suggests that active traveling—like trips filled with hiking, biking, or other exercise—can affect your hunger levels.
The research also shows that people who are very active on vacation tend to choose more fresh fruit and vegetables than processed foods or red meat to fulfill their physical hunger and keep their energy levels up.
Traveling across multiple time zones causes jet lag which research has shown effects not only your sleep but also your hunger cues.
Why Do We Eat More When We Travel?
It’s not just physical hunger that makes you want to eat, especially when you’re away from home. “Some meals on vacation may serve other purposes, like trying something new or creating a memory,” says Sullivan.
We may eat more to try new things, enjoy the moment, or simply indulge a bit. Eating more on vacation won’t derail your progress, especially if you have nutritious meals throughout the trip and work in some daily movement.
You often run into a greater variety of foods when you travel compared to what you see at home. New restaurants, buffets, and street food you can’t find at home are around every corner. Research suggests that this added variety can lead to eating more than normal.
“A big part of traveling and vacation is going to new places with different food and ingredients,” says Sullivan. It’s okay to give yourself some grace while traveling by balancing physical activity and healthy choices while trying new things and indulging a little.
3 Tips for How to Eat Healthy While Traveling
Sullivan says you don’t need to stress over what you eat on vacation to stay on track in your health journey.
One study suggests that following a more strict diet on weekends and holidays makes little difference when it comes to weight loss maintenance over the long haul.
“We know that our health is affected by nutrition and physical activity habits over a prolonged period of time. So when you choose to enjoy foods on vacation that you don’t regularly enjoy at home, release yourself from any guilt, and enjoy the moment with your friends or family,” Sullivan says.
Here are three tips for eating well while traveling that will satisfy your mind, body, and soul while you enjoy your vacation!
1. Try to have some control over your portions
Restaurants are notorious for their huge portion sizes. Growing portion sizes can affect public health. They certainly make it hard to know how much we should eat at each meal.
You don’t have to eat the full serving you’re given at a restaurant to fully enjoy it.
Fun fact: One way to track your portions on vacation is to log them using the MyFitnessPal app. You don’t have a food scale on your trip, so use visual cues to make your best guess at portion sizes.
Don’t get stressed if you exceed your usual calorie intake—you’re on vacation! Tracking gives you insight into your eating patterns and is a proven part of weight loss success.
2. Always eat breakfast and stay active
For many people, healthy breakfasts are the right way to start any day, at home or while traveling.
A nutritious morning meal—especially one with some protein—can help control your hunger later in the day. Breakfast restores your body’s glucose, boosts energy, and makes you feel more alert after a period of fasting.
Some healthy breakfasts you can find in many destinations include:
Oatmeal with fruit and nuts
Smoothies with fruit, veggies, and yogurt
Whole grain toast with avocado and an egg or smoked salmon
Staying active during your trip, like going for a walk or enjoying a bike ride, can also boost your energy level as you do something good for both your mind and body. Regular activity, especially over the long term, can help you fight off illness, improve your mental health, and maintain mobility.
3. Drink more water
Don’t forget to pack your water bottle on your next road trip! Drinking enough water each day has many health benefits, including helping with weight loss. Sip on water throughout the day, especially at meal times, instead of sugary drinks or sodas.
Water can also help you maintain healthy digestion, which is a common issue for many travelers.
Fun fact: You can easily track your water in the MyFitnessPal app!
Dietitian-Recommended Snacks for Traveling
A cinnamon roll you stress-eat at the airport doesn’t make memories or add pleasure to your trip. Having healthy snacks while eating on the road—whether driving, on a train, or on a plane—is an easy way to eat well.
Sullivan has some recommendations for foods that are good for traveling:
An apple with string cheese
Hummus and veggies
Trail mix with dried fruit and nuts
Greek yogurt with berries and granola
A peanut butter and banana sandwich on whole-grain bread
These snacks offer a mix of carbohydrates, healthy fats, and proteins to give you the nutrients you need and help keep you satisfied until the next mealtime.
The Bottom Line
One or two weeks of vacation shouldn’t derail all of your health goals. So take time to enjoy new or favorite foods while you travel, paying attention to what feels good for your mind and body.
Eat a healthy breakfast, move throughout the day, and be in the present moment with your family and friends.
Using the MyFitnessPal app while traveling can help you stick to your eating and nutrition goals, but don’t stress if you indulge a bit. You’ll return to usual h
