Jeffrey Salazar
Maintaining a healthy diet while travelling can be challenging due to various factors, such as limited access to nutritious food options, disruptions to regular eating habits, and the high cost of healthy alternatives. These challenges can be exacerbated when travelling by air due to airport and airline food options, which are often ultra-processed, overpriced, and high in sodium, saturated fat, and added sugars. Planning and preparation are key to overcoming these obstacles. This includes packing non-perishable, TSA-approved snacks like nuts, protein bars, and dried fruit, as well as utilizing resources such as grocery stores, local markets, and healthy restaurant options during travel.
| Characteristics | Values |
|---|---|
| Food options | Limited |
| Food prices | Overpriced |
| Food quality | Ultra-processed |
| Food safety | Perishable food should be eaten within 2 hours |
| Food availability | Limited in the air |
| Food preparation | Requires planning and preparation |
| Food storage | Requires coolers and ice packs |
| Dietary restrictions | Limited options for dietary restrictions |
| Healthy eating | Requires adequate planning |
| Snacks | Pack non-perishable snacks like nuts, protein bars, dried fruits, and jerky |
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What You'll Learn
Planning ahead
Research and Planning
Before your trip, research the local healthy food scene, including grocery stores, markets, and restaurants that offer nutritious options. This will help you identify places to stock up on healthy snacks and meals. Additionally, if you have dietary restrictions, it's essential to familiarize yourself with the local cuisine and any potential challenges you may encounter.
Packing Smart
When packing food, focus on non-perishable, TSA-approved items like dried nuts, protein bars, dried fruit, and jerky. These snacks are convenient and can be easily carried with you during your travels. If you're travelling with a cooler, consider packing beverages in one cooler and perishable foods in another. This way, you won't have to constantly open the cooler containing perishable items, maintaining a lower temperature and reducing bacterial growth.
Hotel Choices
When choosing a hotel, consider selecting one that provides free breakfast or food credits. This can help you save money and ensure a healthy start to your day. Some hotels offer loyalty programs that provide food credits, allowing you to purchase healthy snacks or meals without additional costs.
Water Bottle Companion
Bring a reusable water bottle to stay hydrated throughout your trip. This eliminates the need to constantly purchase plastic water bottles and ensures easy access to water, especially if you're travelling to an area with potable tap water. If you're unsure about the local water quality, opt for sealed bottled beverages to avoid any potential health risks.
Vegetable Commitment
Make a commitment to include vegetables in every meal, even when ordering takeout. Aim for at least half of your meal to consist of vegetables, as this will help you maintain a balanced and nutritious diet while travelling.
Portion Control
Remember to practice portion control, especially when faced with indulgent local delicacies. Mindful eating and paying attention to portion sizes can help prevent stomach discomfort and maintain a healthy balance.
By planning ahead and following these tips, you can stay on track with your dietary goals while still enjoying the flavours and experiences that travel has to offer.
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Eating out
Research and Planning
Before your trip, research the local food scene to identify restaurants that cater to your dietary needs and preferences. Look for places that offer a variety of fresh, healthy options, such as salads, grilled dishes, or vegetarian/vegan fare. If you have specific dietary restrictions, such as gluten-free or dairy-free requirements, search for restaurants that accommodate these needs. Planning your meals ahead of time can help you make healthier choices and reduce the stress of finding suitable dining options while travelling.
Choose the Right Restaurants
When dining out, opt for restaurants that offer a wide range of menu options, including local specialties and healthier alternatives. Avoid fast-food chains or highly processed meals, as they tend to be less nutritious and higher in sodium, saturated fat, and added sugars. Instead, seek out establishments that prioritize fresh, locally sourced ingredients and offer balanced meal choices.
Practice Portion Control
Portion sizes at restaurants can often be larger than what you usually eat. To avoid overeating, practice mindful portion control. Share meals with your travel companions or ask for a takeaway box to enjoy leftovers later. Remember that you don't have to finish everything on your plate. Listen to your body's hunger cues and stop eating when you feel satisfied, not stuffed.
Make Special Requests
Don't be afraid to make special requests or customizations to your meals. Most restaurants will accommodate reasonable requests, such as cooking with less oil or butter, omitting certain ingredients, or preparing your food using healthier cooking methods (grilling, steaming, etc.). Ask for extra vegetables or salad instead of high-calorie side dishes like fries or onion rings. You can also request sauces and dressings to be served on the side, so you control the amount added to your meal.
Snack Smart
When travelling, it's essential to pack healthy, non-perishable snacks to tide you over between meals. Options such as nuts, seeds, dried fruit, protein bars, and whole-grain crackers can provide you with energy and nutrients on the go. These snacks are easy to pack and will help you avoid making less healthy choices when hunger strikes, especially in places with limited dining options.
Stay Hydrated
Drinking enough water is crucial for maintaining your health and energy levels while travelling. Bring a reusable water bottle with you, and refill it whenever possible. This will save you money and reduce plastic waste. If the local tap water is not potable, opt for sealed bottled water to ensure you stay properly hydrated throughout your trip.
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Airport food
Firstly, it is a good idea to eat something healthy and filling before you leave for the airport. This could be a smoothie, an egg sandwich, or a protein bar. You can also bring your own food from home, such as whole-grain bread and chicken sandwiches, or a peanut butter and jelly sandwich on whole wheat bread. This ensures you have a nutritious and inexpensive meal.
If you are bringing food through security, be mindful of the liquid restrictions. You can, however, bring non-perishable snacks such as whole fruit (apples, pears, clementines), dried fruit, nuts and seeds, as well as homemade trail mix, hard-boiled eggs, and protein bars.
Once you are at the airport, there are still healthy options available. Larger airports tend to have more choices, but healthy food can be found at both large and small airports. Salads are a good option, especially if you can choose your own ingredients and avoid creamy dressings. Opt for a salad based on veggies, topped with a lean protein such as grilled chicken, and ask for the dressing on the side.
If you are both hungry and thirsty, a smoothie can be a good option, but be sure to check the ingredients and avoid unnatural additives. Similarly, while yoghurt can be a healthy snack, it is often sweetened, so check the nutritional information before purchasing.
Finally, remember to stay hydrated by drinking plenty of water, as flying can be dehydrating.
By following these tips, you can make healthier choices when eating at the airport.
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Fresh food
Maintaining a fresh food diet while travelling can be challenging, but with some planning, it is possible. Here are some tips to help you stay on track:
Planning and Preparation:
Before your trip, research and plan your meals and snacks. It is not practical to travel with lots of fresh food, so focus on non-perishable items. Make a list of fresh foods you can purchase at your destination, such as fruits, vegetables, and lean proteins. If you are driving, bring a cooler to store hard-boiled eggs, yogurt, and fresh produce. If flying, be sure to check TSA guidelines for any restrictions on carrying food.
Accommodation Choices:
When choosing a place to stay, consider selecting accommodation with a kitchen or kitchenette. This will allow you to prepare and store fresh foods more easily. If you are a frequent traveller, consider loyalty programs that offer food credits, which can be used to purchase healthy options like nuts, fruits, and yogurt.
Shopping and Eating Out:
When shopping for food, opt for grocery stores over restaurants. Most grocery stores offer a variety of fresh options, including pre-washed and pre-cut vegetables, bagged salads, and lean proteins like rotisserie chicken or fresh fish. If eating out, use apps and filters to find restaurants with healthy options, and be mindful of portion sizes to avoid overeating.
Snacking:
Snacking can help you stay on track with your fresh food diet while travelling. Choose snacks like nuts and seeds, dried fruits, protein bars, or fresh fruits like bananas, apples, and oranges. These options are nutritious and easy to carry, ensuring you have healthy choices readily available.
Food Storage and Safety:
To keep your fresh food safe and edible, follow some basic guidelines. Rinse all produce under running water before storing it in a cooler with gel packs or ice to maintain a temperature of 40°F or below. Keep beverages in a separate cooler to avoid frequent temperature changes. If you purchase ready-to-eat foods, follow the two-hour rule—consume them within two hours to prevent bacterial growth.
By incorporating these strategies into your travel routine, you can make maintaining a fresh food diet while on the go more achievable and enjoyable.
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Snacking
Plan and Pack Snacks
It is always a good idea to plan and pack your snacks before you travel. This ensures that you have healthy options readily available and can avoid the ultra-processed and overpriced snacks typically found at airports and train stations. Non-perishable snacks are ideal for travel as they do not require refrigeration or special storage conditions. Examples include:
- Dried fruits (such as raisins, dried cranberries, or freeze-dried mango)
- Nuts and seeds (a good source of healthy fats and protein)
- Trail mix (a combination of dried fruits and nuts)
- Protein or energy bars (look for options with minimal added sugars)
- Whole-grain pretzels, crackers, or breadsticks
- Nut butters (travel packs are convenient for planes)
Be Mindful of Food Safety
When packing snacks that require refrigeration, such as fresh fruits, vegetables, or hummus, be sure to include ice packs to keep them cold. Remember to consume these chilled snacks within two hours to prevent food spoilage and reduce the risk of foodborne illnesses.
Explore Local Options
If you're travelling without pre-packed snacks, it's essential to be mindful of your options. Local grocery stores or markets are excellent places to find fresh and healthy snacks. Look for pre-cut or pre-washed vegetables, hummus, yogurt, sandwiches, salads, and fruits with peels (like oranges or bananas). If you're at the airport, consider healthier options like part-skim mozzarella cheese sticks, whole-grain sandwiches with lean meat and vegetables, or vegetable soup.
Stay Hydrated
In addition to snacking, staying hydrated is crucial while travelling. Bring a reusable water bottle with you, and if possible, fill it up before leaving home. This way, you can easily refill it at water fountains, sinks, or even ask for a refill at restaurants or coffee shops. If you're travelling to an area with questionable water quality, opt for sealed bottled water to ensure you stay hydrated and avoid water-borne illnesses.
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Frequently asked questions
It is important to bring non-perishable food items, as any foods that require refrigeration should be eaten within 2 hours. Some healthy snacks that you can bring while travelling include:
- Dried fruit
- Nuts
- Crackers
- Breadsticks
- Protein bars
- Granola bars
- Whole-grain pretzels
- Trail mix
- Hard-boiled eggs
- Cut-up avocado
- Cheese
- Hummus
Here are some tips to eat healthily while travelling:
- Plan your meals ahead of time.
- Research the local healthy restaurant scene before you leave.
- Pack a reusable water bottle.
- Commit to eating vegetables with every meal.
- Wash your hands before you eat.
- Avoid drinking tap or well water.
- Clean your produce before packing it in a cooler.
- Keep cold food cold and hot food hot.
Eating healthily while travelling can be challenging due to the lack of access to kitchens, the high cost of healthy food, and the abundance of ultra-processed food options. In addition, it can be difficult to find healthy options that accommodate dietary restrictions, especially at airports and on planes.
