How to Eat Healthy While Traveling

Start with a positive attitude.

To combat the inevitable funk that comes from eating on the road, we came up with a strategy to maintain a positive attitude. We resolutely avoided dwelling on how hungry or tired we were, and instead focused on what was happening around us. How much our surroundings excited us. What experiences we had that day. What music caught our attention.

We also chose to make healthy food choices when possible, no matter how limited those options were—and we made sure not to overeat by always keeping an eye out for opportunities to eat other things (like freshly-baked bread) whenever possible. We thought about how new experiences might fill us up with positive energy; this way, each meal became a chance at letting go of our negative feelings and embracing happiness instead.

Eat whole foods.

When you're on the road, you have to be more aware of what it is that you're eating. “Whole foods” means whole grains, legumes, and fresh produce. It's best to avoid highly processed foods with a lot of preservatives, artificial colors and flavors.

Eating a variety of whole foods is important for both nutrition and enjoyment. Try eating the colors of the rainbow in your salad! Also try to eat fruits and vegetables which are in season because this will not only taste better, but also be cheaper.

And finally, read labels carefully—not only to see how much sugar or sodium a food item contains but also whether it has additives like MSG or aspartame.

Stay hydrated.

While traveling, it's especially important to stay hydrated. You should drink more water than usual, since your body is going through a lot of changes and deserves extra care. You don't want to risk being dehydrated and feeling shitty on vacation!

You can buy bottled water at the airport or in grocery stores or restaurants near your destination. Or you can bring a reusable bottle with you and fill it up before your trip, during the layover, or at the end of the day when you're relaxing in your hotel room.

If plain water isn't tempting enough for you, try adding fruit slices to it! Watermelon is a favorite summertime treat that's also really hydrating. Mint leaves flavor water refreshingly without adding much sugar (or any at all), and cucumbers are cooling on hot days.

Get creative.

Get creative. A healthy meal is always possible, even in the most rural or fast food-saturated areas. When traveling, try ordering a salad with grilled chicken instead of french fries, or ask for your sandwich without mayonnaise and extra lettuce.

Look for healthy options at grocery stores and convenience stores—or even fast food chains. In the U.S., for example, Subway and Quizno’s are great options for a sub sandwich and salad, respectively (as long as you get the dressing on the side). Many of these restaurants now offer whole wheat bread as well as fruit cups rather than fries.

Ask locals what they eat in their culture to stay fit. Most cultures have traditional foods that align with a diet geared toward health and weight control (like rice in Asia). What could be better than learning about local customs while getting tips on how to eat healthy?

Make your own snacks and meals.

If you're interested in healthier eating, it's a good idea to bring food from home. A little bit of planning can help you avoid buying processed foods and canned goods that are high in sodium and fat. Buying local is also a great way to support your neighbors and get fresh ingredients as well.

Additionally, when cooking at home, look for local recipes. With the Internet being so accessible, most recipes for popular meals have already been discovered and tweaked by someone—yourself included! When you go out to eat, try finding a place that serves local foods. That way you'll be able to enjoy the full experience without resorting to unhealthy fast food options or generic restaurant fare (where “flavor” often means “salt”).

You can eat healthy while traveling if you are prepared, make smart food choices and are open to experiencing new things.

You can eat healthily while traveling if you are prepared, make smart food choices and are open to experiencing new things. The reasons for this include:

Being prepared. Whether it is bringing your own trail mix, sliced fruit or some other healthy snack, being prepared allows you to avoid impulse purchases at the airport or on the road that might not be as healthy.

Making smart food choices. This includes looking for salad bars when possible, avoiding fast-food chains and ordering grilled chicken instead of fried if presented with those options. Many restaurants also have lower-calorie menu options that can still provide a satisfying meal without having to resort to eating nothing but salad all day long.

Being open to new things. Eating healthily doesn't mean eating blandly; it just means being conscious of the foods you put into your body while still enjoying yourself. Using the local markets to find unusual fruits and vegetables is a great way to get healthy meals that may be different from what you usually eat at home.