Top 7 Healthy Traveling Tips

healthy traveling tips

Last week I traveled to Washington DC for work and I thought it would be fun to share some of my best tips healthy traveling tips. Eating healthy and feeling energized while traveling can be particularly challenging, especially if you have special dietary needs or preferences. Since I was traveling for business, I wasn’t able to have as much flexibility and control over my schedule as if I were traveling on vacation, so I definitely picked up some techniques along the way that made it easier to eat healthy and feel my best on-the-go.

Tip #1: Do your research before you go
The internet is your friend and it will help you to explore the city you are visiting before you embark on your trip. I always find this especially important if you like to eat healthy on trips because then you can prepare by packing extra snacks if needed. I always look for:

  • The closest natural foods or health foods store. (In a pinch, a regular grocery store will also do!)
  • A nearby juice bar (if possible)
  • Nearby Asian, Thai, Indian, and (healthy) Mexican restaurants. (These restaurants are usually my best bet for finding fresh veggies in an unfamiliar city. Plus, they are also a great option if you are traveling with others because these restaurants can accommodate a large variety of dietary needs.)
If you know that you are traveling to a city that doesn’t have any options for dining healthfully, the next few steps are really important because they will help you to be prepared and make the best choices on the trip.
Tip #2: Pack your snacks
Nothing is worse than traveling hungry. I always make sure I have a variety of healthy snack options with me to prevent blood sugar crashes. Some of my favorites include:
  • Nuts (preferably unsalted) or seeds
  • Crackers
  • Nut butters (I really love these individual Justin’s almond butter packets because they don’t have to be refrigerated for traveling and are easy to use on-the-go.)
  • Dried fruit
  • Larabars (Cashew Cookie is my favorite!)
  • Herbal (or decaf) teas
Other items to pack:
  • A small bottle of extra-virgin olive oil and vinegar (helpful for salad bars with limited dressing options)
  • A can-opener (helpful if you plan to purchase canned beans, see below)
Some snack options from my recent trip: crackers & celery w/ dip, a fresh green juice from a juice bar, and getting a side of beans from Chipotle.
Tip #3: Pick-up some fresh snacks and basic ingredients when you arrive
One of the reasons why I research a health foods or grocery store before I go is because then it’s easy to pick-up some fresh snacks when I arrive. Even if you don’t have a refrigerator in your room, you can easily make an ice bath in your sink to keep these items cold overnight or for a few days (just replenish the ice as needed.) Some of my favorites include:
  • Whole carrots, cucumbers, celery sticks
  • Fresh guacamole or an avocado
  • Hummus
  • Fresh fruit
  • Mixed greens
  • Canned beans
I love these options because they can easily double as meals if I need them too. I will often pair my flax crackers with hummus and veggies to make a light lunch or combine mixed greens with veggies, canned beans and the olive oil and vinegar that I packed to make a large salad for dinner. If you are planning to dine out or have lots of restaurant options, you might not need to be this resourceful.
Tip #4: Drink water and stay hydrated
One of the worst things about traveling is how dehydrated I feel during and after a flight. Carrying a water bottle and drinking lots of water ensures that I will stay hydrated and energized throughout my day. I also try to drink at least a cup of water for every hour that I am flying, as well as increasing water intake on the days before and after flying.
Some salad variations from my recent trip: a Mediterranean salad at a food court with a side of beans, a fancy quinoa salad at a bar, a house salad at Chile’s, and the salad bar at Whole Foods.

 

Tip #5: Eat smart when dining out
From small airports to big cities, I have experienced a variety of challenges during my travels over the last few years. Dining out is always easier if you are going to a restaurant that has some healthy options, however, when that’s not possible here is what usually works for me:

  • Start with a large salad. Every restaurant should have some type of salad and you can usually get it without cheese, croutons, and mayo-based dressing. This is helpful if you don’t have a lot of options for fresh food wherever you are dining.
  • Pair together a variety of sides to create a meal. Restaurants are usually able to give you a side of black beans and steamed veggies. In a pinch, this can be a lifesaver. I also like to order a side of beans and put them on top of a salad to bulk it up a bit.
  • Ask what accommodations they can make. Some restaurants are more flexible than others, but often times they can remove cheese on items or make dishes gluten-free if you need them to be. A polite request can go a long way.

 

Tip #6: Supplement as needed
This last trip I used a few supplements that were immensely helpful for traveling and I will definitely be using these on future trips. My favorites were:
  • Natural Calm Anti-Stress Drink packets. I’ve talked about the importance of magnesium supplements in another post and I found these individual packets were great for traveling and helping to reduce stress and fatigue during the trip.
  • Airborne Immune Support on-the-go packets. Traveling can be stressful at times and I hate arriving home with a cold. I’ve had great results using Airborne while traveling in the past and I loved these packets because they were convient to mix with water during the flight.
  • JetZone Jet Lag Prevention. This trip was my first time trying this supplement and I was a little skeptical of it as first, but I decided to try it because of the time difference between the East and West coast. I was already immensely sleep deprived leading up to the trip so I wasn’t sure if it helped that much on the way there, but I definitely noticed it on the way back. My trip back included thirteen hours of a subway ride, a train ride, working, a layover, and two long flights. By the end of it I was exhausted, but I had a wonderful night of sleep when I returned and woke up incredibly refreshed the next morning. I know there is no way I would have felt this good without this. If you are traveling between time zones, I would definitely recommend trying it.
Tip #7: Respect your body
Traveling is physically and mentally exhausting and it’s important to take care of your body. This includes:
  • Getting extra sleep as needed.
  • Moving your body. This might be walking around the city, using a hotel gym, or doing some yoga poses in your room. I always pack my resistance bands so I can do some basic resistance exercises (e.g. arm curls, side leg lifts, etc) in a small space if I don’t have other options for exercise during the trip. This really helps with jetlag, overall fatigue, and feeling energized during the trip.
  • Avoiding salt, sugar, and caffeine as much as possible. Even though I work to avoid these things in general, I have found that minimizing salt, sugar, and caffeine while traveling is especially helpful for keeping my energy level up and preventing mood swings.

What are your best tips for traveling healthfully? Leave me a comment below and let me know!


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Comments

  1. farmer_liz says

    great post, I miss good food when travelling, lots of tips to think about there, especially looking up locations of juice bar in preparation, saves you wondering the streets of a strange city looking for juice (it happens!).

  2. says

    Nice blog. Ensure the destination with the proper budget. Find out the best mode of transportation. Intake healthy food. Carry out vaccinations by consulting your doctor before starting a trip.

    • says

      Plug the sink and fill it with ice! The only trouble I’ve found with this is it usually means I have to wash my hands using the shower. :) Hope that helps!

  3. Swathy says

    I love that last point, respect your body. Yes, first you should respect and start love your body. Then follow good diet with plenty of natural foods. Nice post. Keep writing.

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