Nutrition Tips for Traveling
May 5, 2025
With summer right around the corner many people are heading off on exciting vacations. Taking a trip can be an exciting experience, but when someone has nutrition goals they are trying to meet it may also bring up some feelings of stress. Traveling often involves trying new foods and eating out more often. Here are some tips to have fun with food on vacation while being mindful of nutrition goals.
Eat Mindfully
Sometimes when traveling, meals are not always balanced. For example, trying some southern fried chicken or Chicago pizza. These are foods that are fun and exciting to try, but are not the most nutrient dense. In these settings, I suggest to remain mindful of hunger and fullness cues. Enjoy the food on the plate and eat the the point of satisfaction or lightly full and avoid getting the point of overly full or stuffed. Check in with body cues before, during, and after the meal.
Find Color
Even though the entree may not include a fruit or a vegetable, there is usually an option for a side of fruit at a breakfast spot or a starting salad with dinner. Even if this is not the case at every restaurant, including fruits and vegetables when they are available will help with balance throughout the day.
Eat at Consistent Intervals
Traveling often involves a busy itinerary of sightseeing and various activities. This can make eating on a consistent schedule more difficult than at home with a typical day-to-day routine. Some activities may take hours without allowing for a time to rest and have a full meal. An excursion may end an hour or two before a dinner reservation so, although you may be hungry, it feels like an inappropriate time to eat. I recommend packing snacks such as granola bars, trail mix, or fruit to have on hand. If it has been about 4 hours since the previous meal and there is uncertainty when the next meal break will be, go ahead and grab a snack from the snack pack.
Pack a Reusable Water Bottle
Not only is buying water expensive, but having a water bottle handy can help maintain hydration needs throughout the hot summer months. Most airports, rest stops, hotels, and tourist attractions have water fountains to refill the water bottle. Aim to drink 1-2 cups of water with each meal and snack!
The bottomline is, you CAN enjoy your vacation AND maintain balance in your diet. Try some new foods and see breathtaking sights, while listening to and taking care of your body. Stay hydrated, incorporate balance, and HAVE FUN!
