Discover expert dietitian tips for eating healthy while traveling. Learn how to enjoy your vacation meals without guilt to stay energized on the go.
Planning a trip but worried about staying on track with your healthy eating habits? You’re not alone. Whether you’re flying overseas or road-tripping to a weekend getaway, maintaining balanced nutrition while traveling—without over stressing and enjoying your time off—can be a challenge. But it doesn’t have to be! You can have an amazing time traveling, while enjoying all of the cultural foods surrounding you, while feeling your best. I asked top registered dietitian nutritionists to share their best practical tips for eating healthy on vacation. From smart snacks to mindful indulgences, these expert strategies will help you feel your best, enjoy local flavors, and let go of food guilt—without obsessing over every bite.
It’s time to jet off on your vacation. And no matter where you go, eating local, delicious foods should be something you look forward to as part of your summer holiday. Whether you’re in the Caribbean feasting on beans and rice or in Greece enjoying salads and fava with olive oil, one of the best parts of traveling is diving into the local food culture. However, you may want to maintain your best goals for living a healthy lifestyle, pus feel healthy and energetic through out your vacation. Surviving vacation with your health goals intact—while still enjoying your time in the sun (or snow)—is a top concern for many people. So, I asked some of my favorite registered dietitian nutritionists to weigh in on their best nutrition advice. Plus I’m sharing some of my own favorite tips, too. Check out these great tips and dive into your holiday with confidence.
Top 9 Dietitian Tips for Eating Healthy on Vacation Without Stress
1. Start Your Day Right
Don’t miss out on the most important meal of the day, which can provide you with key nutrients to energize your active travel plans. “Make sure to start the day with a healthy protein and fiber packed breakfast. Bringing key items with you will save money and calories: little baggies of your favorite whole grain cereal, nuts, seeds like flax, chia or hemp or powdered peanut butter or your favorite protein powder to add to yogurt or oatmeal,” says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club and owner of Nutrition Starring YOU. “Bring your own healthy breakfast that you can keep in your hotel room, such as cereal, instant oatmeal, healthy muffins, fruit, and yogurt. You’ll feel good starting the day with a healthy meal that will hold you over until lunch, and as a bonus it’ll save you money on eating out, too!” says Kate Lee, MPH, RDN, Kate Lee Nutrition.
2. Plan Ahead
3. Shop Local
4. Find a Kitchen for Your Vacay
One thing that can save time, money, and stress is looking for vacation stays that provide a small kitchen—even if it’s just a microwave, coffee machine, and fridge. That means less time spent searching for restaurants (and less money!), plus healthier eating options. This is particularly helpful for breakfast. “Look for places to stay that offer a full or mini kitchen. You can buy local food and have a great place to store it and cook it. Many hotels are now offering table-top stoves with cookware, just ask the front desk to ‘check it out’ and take back to your room and use. This is a great way to experience local food, while still having control over which ingredients are added—and awesome option for food allergies or intolerances,” says Rochelle Davies, RDN, Love Nurture Nourish.
5. Keep Beverage Choices in Balance
6. Take Advantage of Supermarkets
One of my favorite things to do is hit up a local supermarket. You can learn more about local food culture, and you can also purchase snacks, breakfast items, or the ingredients needed to make a meal at home (which gives you the opportunity to discover even more about local culinary traditions). “Take advantage of supermarkets and buy fresh food there. This is the perfect time for pre-packaged and portioned nuts, vegetables and dip, fruit slices, and freeze-dried fruit. You can also pre-make muffins to take for an easy breakfast or snack to take with,” says Emily Abegglen, RD, CD.
7. Treat Yourself Mindfully
Do thoroughly enjoy your vacation by enjoying local delicacies. But doing so mindfully can help you feel energetic and balanced. The last thing you want to do is feel sluggish, or suffer gastrointestinal issues related to eating too many rich foods. “Each day of vacation, plan one treat or special food or beverage that you are interested in enjoying. By doing this, you can maintain the boundaries of your usual healthy eating pattern while still enjoying fun and exciting new food experiences!” says Jennifer Hunt, RDN, LD, Healthy Inspiration. “Try not to have desserts everyday–keep it more meaningful with 1-2 during your vacation, or split it with family members. Also hydrate throughout the day with water and other unsweetened beverages,” says Janet Brancato, MS, RDN, My Nutopia.
8. Focus on Local Cultural Foods
One of the best ways to balance out your healthy eating goals during vacations is to focus on healthful, local, cultural food traditions. Do a little research to discover what they are, whether it’s the myriad varieties of potatoes in Peru or the types of curries in Thailand. You can gain a new appreciation for global cuisines and cultures, as well as change your mindset around what is “healthy eating”. “Allow yourself to experience the local culture, especially local produce, and aim to fill half your plate with non-starchy veggies at lunch and dinner. Also, when we truly slow down and eat with all of our senses, we often find extreme satisfaction after only a few bites of more indulgent foods,” says Basheerah Enahora, MBA, MS, RDN, LDN, Nutrition Be.
9. Make Activity Part of the Plan
One of the most joyful (and healthful) ways to experience your destination is through activity. That can mean walking and biking through local cities, taking historical walking tours and kayak trips, and fun activities like a traditional dance class, snorkeling, or swimming. “Walk more, stress less. If you’re vacationing in a city, slow down and explore it on foot. Walk everywhere, and take public transportation if you can! You’ll get exercise and get to know the city better. I’ve found lots of quaint shops, charming coffee shops, and tasty eateries this way,” says Trinh Le, MPH, RD, Fearless Food RD. “Find fun ways to move so all your vacation activities don’t revolve around food. Play volleyball on the beach. Go for a run through town. Take a bike tour. Try paddle boarding. Go for a hike. Walk through a museum. Play a round of golf. Whatever piques your interest!” says Tina Gowin Carlucci, RD, Gowin Nutrition. “It’s always a good idea to keep a few stress management techniques on hand since stress can sometimes derail our best health intentions. Deep breathing, quiet time, a brisk walk, or an attitude of gratitude can all be helpful tools to manage stress, maintain our health, and enjoy our vacation to the fullest,” says Michelle Loy, MPH, MS, RDN, Go Wellness.
Eat and Live Well!
Sharon
For other healthy living tips, check out some of my most popular.
Top 5 Must-Buy Farmers Market Produce Picks
How to Spring Clean Your Diet with Fresh Eating Tips
7 Environmentally Friendly Kitchen Tips from Dietitians
Get the Benefits of a High Fiber Plant-Based Diet
10 Tips for Eating Plant Based on a Budget
Top 9 Dietitian Lifestyle Tips for Women’s Health
10 Essential Plant-Based Cooking Tips
5 Tips for Green Eating
Main Image: Enjoying dinner with friends at a vegetarian restaurant in Taipei, Taiwan
