Eating Healthy While Traveling

Whether you're headed for the sandy beaches for spring break or just doing a weekend trip for work, traveling can be one of the most exciting parts of life. However, many people use vacation as an excuse to forget about their weight loss goals. And while sampling different foods is a main perk of traveling, it is possible to still have fun trying new things without derailing the progress you've made.

With a little advance preparation, you'd be surprised how easy it can be.

Key Takeaways: Healthy Eating While Traveling

• Healthy eating while traveling starts with planning. Choosing accommodations with a kitchen, packing nutritious snacks and stocking your room with healthy options can help you stay on track.
• Balance is key. Enjoy local foods and vacation treats in moderation while focusing on nutritious meals rich in protein, fiber, fruits and vegetables.
• Stay hydrated and eat mindfully. Drinking plenty of water, eating slowly and recognizing the difference between hunger and thirst can help prevent overeating.
• Portion control can make a big difference. Sharing entrees, saving leftovers and choosing healthier restaurant options can help you enjoy your trip without sacrificing your health goals.

Eating Healthy While Traveling - It's Possible

Amanda Crosby, RD, dietitian at Franciscan Healthy Living Center Lafayette, shares nine easy ways to keep your weight-loss goals in check — without depriving yourself of fun or fancy fare.

1. Where you stay matters

Rent a house, condo or hotel room with a kitchenette. Choose a room or suite with a kitchen or microwave and fridge. This enables you to control the content of your meals.

Plan to prepare and eat one meal a day that you made yourself, to significantly reduce your overall vacation calorie consumption. "We consume more calories and less healthy foods when dining out than when eating at home," Crosby said.

You can stop at a local grocery store and purchase food to prepare in your room, or you can commit to eating at least one healthy meal a day in your room (think high-fiber cereal, berries and low-fat yogurt for breakfast).

If your hotel offers a free breakfast, grab fruit to eat for healthy snacks throughout the day. 

2. Pack healthy travel snacks

Before leaving home, pack water and healthy snacks, like popcorn, trail mix, carrots, apples and nuts. You’ll more easily avoid a later stop at a convenience store, where you’re more likely to pick up candy and sugary drinks.

Healthy snack ideas for car travel

Stock a cooler with waters and healthy snacks, like turkey sandwiches, apples, bananas and pre-cut veggies before you hit the road. This will save you money and officially eliminate the need to stop at a fast-food drive-thru. 

Healthy snack ideas for plane travel 

Since you're only allowed 3.4 ounces of liquid on a plane, pack solid snacks like apples, trail mix or energy bars that will easily pass through security checks. Once you're through security, look for lower-calorie meal items like salads with dressings on the side and entrees with lots of vegetables.

3. Stock your room smartly

At your destination, seek out a grocery store or farmers market. Stock your room with water, produce and healthy snacks. Avoid vending machines and mini-bars that are loaded with high fat and sugary options for late-night snacks or early breakfasts.

Some ideas to have on hand:

• Hummus and whole-wheat pitas (Now sold in little packs at the store!)
• String cheese sticks
• Fruit and veggie snack packs
• Bag of apples
• Sunflower seeds and nuts/trail mix
• Animal crackers, pretzels, Goldfish crackers, etc.

4. Eat earlier in the day

Eat hearty, healthy vacation meals early in the day. If you’re planning to sightsee, swim or stay active another way, fill up for breakfast and lunch. Getting hungry between meals can lead to grabbing undesirable snacks while you’re out and about. Choose fibers and proteins, like fruits, vegetables, salads, lean chicken and whole grains.

5. Make room to splurge

Allow yourself one daily splurge. Have a dessert, a burger or a local delicacy. Enjoy treats in moderation. Choose the smallest option and eat only half of what you order.

6. Hydration matters

Eat strategically and stay hydrated. Sometimes we think we’re hungry, when we’re actually thirsty. Drink a full glass of water before eating anything. 

If you take a cooler on the road, pack water and 100% fruit juice boxes. This way, your family will stay hydrated during your road trip. Stay away from pop, sugary juice, tea, sports and energy drinks.

"Limit your liquid calories as much as possible and consider this as part of your treat for the day," Crosby said. "Along with saving a lot of excess calories, you will save a lot of money avoiding gas stations and vending machines!"

The water in the foods we eat matter, too. Eat the fruits and vegetables before moving to the entree. Take the time to enjoy every bite.

7. Savor your meal

Sometimes it may seem like it’s easier to power through your drive by utilizing fast food restaurants and not stopping to eat, but that may backfire. Take the time to stop and eat, stretch your legs and move around a bit before you continue on your trip. Add a side salad or a fruit to your meal instead of the usual fries and chips.

Choose sit-down restaurants over fast food or the buffet line. The options are typically healthier at these restaurants, and you can also ask to have your food specially prepared. Ask to have items cooked dry instead of in butter, substitute cheese sauce with marinara, and have half of your entree packed in a to-go container before it reaches your table. 

If you want to go the fast food route, try and order sandwiches but supplement the meal with the snacks you have packed in the car.

8. Eat local

Make that sit-down restaurant a local one, instead of eating at a chain restaurant. Their produce and meats will likely be fresher. The fresher the food, the more nutrients it retains.

9. Pare down plates

"Order one less entree than people in your party. If you’re a family of four, order only three entrees, and share your plates," Crosby said. "Restaurant entrees are notoriously larger than recommended portions, so there should be plenty of food to go around."

Practice portion control at restaurants by eating half-portions of meals and bringing the leftovers back to your room to heat for lunches.

Hopefully following these tips during your vacation will make the transition to getting back on track with your diet a little easier once you arrive at home.