Healthy Eating While Traveling
Dec 16, 2023
Airports and hotels throughout the USA are set to be busy this holiday season. And the reason? Travel intent is up across all ages and income groups in the country. In fact, almost 50 percent of Americans plan to travel between Thanksgiving and mid-January.1
Now, many people find it difficult to eat healthy when they travel. For one thing, fast food tends to dominate dining options at airports and other travel hubs. What’s more, during trips, people often attend gatherings centered on food and the act of eating. Such events traditionally feature a lot of treats and other unhealthy foods. It can be hard to refuse these options, especially when they’re served by gracious hosts, or shared in the spirit of camaraderie.
But with the right perspective and skills, you CAN eat healthy while traveling, as you’ll see in this article:
- Having the right attitude
- Planning your meals and snacks
- Shopping and cooking at your destination
- Attending events with homemade food
- Attending catered events
Ever heard of the quote, “It all starts in the mind”? It couldn’t be more true when it comes to healthy eating — regardless of where you are and who you’re with.
Having the right attitude
For starters, think of your reasons for wanting to eat healthy. Is your diet a means to a short-term goal? Many weight-loss diets take this approach, which is why they typically fail. If you’re thinking of healthy eating as something you’ll only have to do for a little while, then you’ll be more prone to feeling deprived and helpless. With this attitude, chances are you’ll make excuses for cheating on your diet when you’re exposed to unhealthy foods.
On the other hand, if you’re committed to healthy food choices as part of a permanent, sustainable lifestyle, you’ll find it easier to resist those unhealthy temptations. Your diet can be an important part of managing or preventing chronic disease, maximizing your energy, and enhancing the quality of your life. If you think of your healthy diet this way, you’re more likely to treat it as non-negotiable. You’ll stick to it without excuses — even while traveling.
Planning your meals and snacks
Embracing a healthy-eating lifestyle requires planning your meals and snacks on trips. A plan helps prevent the stress and struggle of searching for nutritious foods while you’re on the go. What you plan to eat and how you pack it will depend mainly on three factors: your mode of transport, your destination, and the length of your trip.
It’s easiest to plan your meals and snacks if you’re going on a road trip. This is because you can pack most (if not all) of your food in a large cooler in the back of your vehicle. Meanwhile, baggage restrictions will limit the food items you can take with you on trips by plane, train, and boat. In general, you’ll want to bring non-perishable snack items like dried fruits, nuts, and other low-sugar, high-protein options. If you’re going on a cruise, that’s another story altogether — the ship is like a floating resort hotel with restaurants, bars, and even room service.
You’ll want to research your destination as well. Use the Internet to look up the menus of restaurants in or near your accommodations. See what stores or markets are nearby. Find out in advance if the hotel or property you’re staying at has a fridge and microwave available.
Finally, consider the length of your stay. The longer your stay, the more meals and snacks you’ll need to plan.
Shopping and cooking at your destination
For meals you plan to cook or snacks you cannot bring, head to the local grocery store or market when you arrive. Ingredients and nutrient content can differ a lot by brand and preparation. So, it’s essential to read and compare food nutrition labels. Plus, they may be different from the ones you’re used to at home.
Watch out for sneaky ingredients. Preservatives and fillers, especially, go by a lot of different names. Try to stick with food products with short lists of familiar, easy-to-read ingredients.
Whenever possible, buy fresh and organic vegetables, fruits, and meats. But if fresh produce isn’t available, you can make do with canned, frozen, or dried versions instead. Be sure to select the items with the fewest added ingredients.
Attending events with homemade food
It’s likely you’ll attend a social event revolving around food on your trip. Gatherings like birthday parties or holiday dinners at relatives’ or friends’ houses, typically feature homemade foods. You won’t know right away what’s in the foods, or how they’re cooked. This is why it’s important to talk to the host about the menu beforehand as much as possible. Ask them about the ingredients and cooking methods. Unless they’re using family-secret recipes, the hosts will most probably be willing to answer your questions.
You can even offer to bring your own food, or just do it! If you know what’s going to be served, you may be able to make or buy your own version, so no one will even notice your food is actually different. People are fine with not everyone eating the same foods at gatherings. What matters more is the sense of community that develops while you eat together with everyone else.
If your main challenge is eating too much, you can have a healthy snack right before the event. This way, you won’t feel hungry during the gathering, and you’ll be less likely to overeat.
If all else fails, be prepared to say “no, thank you” to foods you’ll be offered. There’s no need to explain yourself when you turn down offers of unhealthy food. You don’t have to worry about what others will think either. Just remember your reasons for committing to your health, and that will help you resist social pressure and stick to healthy eating.
Attending catered events
Some gatherings you attend on trips may be catered. You can usually find out who the caterer is. Use your research skills to check out their offerings. The event host may be even able to tell you the menu selections they’ve made, which should help streamline your conversation with the caterer. Or, the caterer’s menu may be available online.
Even after doing research, it’s still a good idea to make a backup plan. As with home-based events, you can bring your own food, or eat right before the event. And once more, be ready to say “no, thank you“ to offers of unhealthy food.
Conclusion
Healthy eating during trips can be a challenge. But it’s possible with the right attitude and adequate planning.
Your plan should take your mode of transport, your destination, and the length of your trip into account. You may have to make provisions for shopping and cooking at your destination. Most probably, you’ll also have to plan for attending events with homemade foods, catered ones, or both.
Struggling with healthy eating not just while traveling, but throughout the holidays? Want to celebrate this wonderful season and prioritize your well-being at the same time? Discover how to achieve both goals through the Healthy Happy Holidays Workshop.
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