It’s summer! And you know what that means? It’s the perfect time to explore and visit nearby and faraway places. Traveling can be really exciting, but it can also disrupt our healthy eating habits. When we’re on the move, it’s tempting to eat fast food and unhealthy snacks. But don’t worry! With some thoughtful planning and a few tips from a registered dietitian, you can keep up with a healthy eating routine even when you’re traveling.
How to Eat Healthy While Traveling
Pack Healthy Snacks
One of the best ways to make sure you have healthy choices when traveling is to bring your own snacks. Get a small cooler or bag and pack it with things like fresh fruit, pre-cut vegetables, yogurt cups, and individual servings of nuts or trail mix. These snacks will give you energy and also make it easier to say no to unhealthy foods at rest stops or airports.
Stay Hydrated
Staying hydrated is crucial for staying healthy, especially when you’re traveling. Carry a reusable water bottle with you and make drinking water a regular habit during your journey. Stay away from sugary drinks and try not to drink too much alcohol to avoid dehydration and excess calories. If you think plain water is boring, try infusing it with fresh fruits or herbs for a refreshing twist. I like to bring a baggie with pre-cut lemons when I travel – you should give it a try!
Research Restaurants in Advance
Before you embark on your trip, spend some time researching the restaurants in the places you’ll be visiting. Look for places that offer healthy and nutritious options like salads, grilled meats, and dishes with vegetables. Nowadays, many restaurants have their menus available online, which makes it easier to plan ahead and make smart choices. Also, think about using smartphone apps that give you information about healthy food choices and nutrition facts for different restaurants.
Practice Portion Control
When you’re on vacation, it’s tempting to eat big servings and decadent meals. However, controlling your portions is important for maintaining a healthy diet. Pay attention to how much you eat and listen to your body when it tells you if you’re hungry or full. If you eat at a restaurant, consider sharing a meal or asking for a smaller portion. By being mindful of how much you eat, you can enjoy your favorite foods without overindulging.
Make Healthy Swaps
When you eat out or you’re in a hurry, look for opportunities to make healthier choices. Pick whole grain bread for sandwiches instead of white bread, choose grilled or baked proteins instead of fried ones, and ask for dressings or sauces on the side. Instead of sugary drinks, go for unsweetened tea or water, and have fresh fruit for dessert instead of high-calorie treats. These little changes can really add up and make a big impact on how many calories you eat.
Be Mindful of Emotional Eating
We all eat for reasons other than just being hungry, and sometimes traveling can be stressful, which can make us want to eat emotionally. It’s important to recognize your emotions and find other ways to deal with stress instead of turning to food. Try relaxation techniques like deep breathing or meditation, or find activities that bring you joy and help you unwind. By being aware of what triggers emotional eating, you can have a healthier relationship with food while traveling.
Remember, your health and well-being should still be important to you when you’re away from home. By using these tips, you can make smart choices and enjoy eating healthy while you travel. Embrace the adventure, savor the flavors, and give your body the nourishment it needs with wholesome foods. Bon voyage on your journey to a healthier you!
About the Author:
Cassie I. Story is a Registered Dietitian Nutritionist with 19 years of experience helping metabolic and bariatric surgery and medical weight-loss patients. She spent the first decade of her career as the lead dietitian for a large-volume clinic in Scottsdale, Arizona. For the past 15 years, she has been collaborating with industry partners to enhance nutrition education in her field. Cassie is also a speaker at national events, a published author, and outside of work, she enjoys hiking and creating new recipes in the kitchen with her two daughters.
