How to Eat When Traveling

Traveling can present significant challenges for maintaining healthy nutrition habits. With unpredictable schedules, limited food options, and disruptions to routines, it is easy for even the most dedicated individuals to feel off track. However, with the right strategies, you can navigate travel while supporting your health goals. As Dr. Marion Nestle, Professor Emerita at NYU and renowned nutrition expert, says, “Planning is everything. If you want to eat well, you have to plan ahead, especially when your environment changes.”

Step 1: Plan Ahead

Before your trip, research food options at your destination. Identify grocery stores, restaurants with healthy options, and local markets. If possible, choose a hotel that is closer to these options. See if you can find a room that has a kitchenette, and/or fridge – these come in handy! And bring your protein powder.

Step 2: Prepare Smart Snacks

Bring healthy snacks for transit days or times when nutritious options are scarce. Choose snacks with protein and fiber for satiety, such as Greek yogurt, jerky, or protein bars. If you are ambitious, pack a sandwich (or two) – just make sure to eat it within 2 hours to avoid risk of foodborne illness. Unless it is very hot (>90F), then eat it within 1 hour.

Step 3: Make Balanced Choices

At meals, aim for a balance of lean protein, vegetables, and whole grains. Avoid over-relying on convenience foods high in sugar, fat, and sodium. If you have minimal accommodations, go for pre-cooked/prepared foods that are reasonably healthy: Greek yogurt, high-protein cereals, and fixings for simple sandwiches. Use the coffee-maker to get hot water for quick oats and stir in your protein powder. If you are forced to eat out at restaurants, follow the steps on my recent blog article, “How to Eat at Restaurants.”

Step 4: Stay Hydrated

Travel can increase dehydration risk. Carry a reusable water bottle and prioritize water over sugary drinks.

Overall, Adapt and Be Flexible

You may not be able to stick to your normal meal pattern, that is ok. Utilize flexible dieting tactics to try and manage calorie intake throughout the day – I dive deeper into flexible dieting tactics in What is Flexible Dieting?. Remember, perfection is not the goal. Consistency over time is what matters most.

Eating well while traveling is entirely achievable with preparation and flexibility. These strategies can help you maintain progress and feel your best, even away from home. Whatever happens, do not let travel be the reason you cannot prioritize your health. And do not let a lack of healthy options be the reason you decide to throw your hands up. Make the best choices available, and get back on track at the next opportunity.

All the best,

Kevin Rogers, RDN, LD

Founder | Redesign Nutrition