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They started to know us because we came several times per week. When you get to your accommodation’s kitchen, take inventory of the supplies and see if there’s anything that you need. For us, in Hanoi, we had to get a cutting board, rice paddle and some spoons in order to cut vegetables and eat meals. We also find having a kitchen one of the most useful things to have at accommodation when you’re traveling with a baby.

Breakfast Burritos

Restaurants are one of my favorite parts of traveling, especially in destinations that have cuisines I have been looking forward to trying. Dan and I try to limit how often we dine out at restaurants while traveling. This is challenging, especially when meeting up with friends or family, going to a catered event or attending a food festival as a cultural activity. This approach allows you to sample local specialties without overindulging at every meal. Stay vigilant about hydration, especially during flights when cabin air accelerates fluid loss.

Healthy Travel Tips: Staying Hydrated While Traveling

By understanding these challenges, we can better prepare ourselves for the obstacles that come with traveling and eating. 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.

Top Dietitian Tips for Eating Healthy on Vacation Without Stress

Sit-ups, squats, lunges, push-ups, yoga salutations, jumping jacks, leg lifts… there are hundreds of possibilities! Even doing some stretches before bed after a long day of touring will really help your body relax. You don’t need to complete a full workout; even 2-5 minutes of movement every hour provides metabolic benefits. Bring along a few Pedialyte® Powder Packs, which have electrolytes and can keep you hydrated longer than water.

Choose Liquids Wisely

And maybe you don’t eat all of the fries, swapping some for a side salad or veggie sticks. “If you want to enjoy a fun food, that is totally OK,” says Wright. “It doesn’t define you in any type of way, nor should it. Knowing it’s a fun food just helps as you work to find that balance.” “Rather than good or bad, I like to think of food as being for fuel or for fun,” says Kristen Wright, a dietitian at Houston Methodist. People who travel frequently may find that jet lag, sudden changes in diet, or sitting down for long periods makes it difficult to follow their usual routine.

Focus on your veggies

Additionally, we can try to avoid sugary drinks, such as soda and juice, which can dehydrate us further. We can also consume hydrating foods, such as watermelon, cucumbers, and celery, which are rich in water https://www.heart.org/en/healthy-living/healthy-eating content. Getting enough sleep is essential for maintaining healthy eating habits while traveling.

What are the best portable snacks that don’t require refrigeration?

But even convenience stores and airports are starting to offer a wider range of healthy snacks, like yogurt with granola, cheese plates and salads. Individually packaged hummus doesn’t require refrigeration until resellerratings opened, and some hard cheeses can last several hours without refrigeration. All-inclusive resorts and cruises tempt with unlimited food and drink. Setting personal limits—like a one-plate rule at buffets or designating specific meals for indulgence—helps maintain moderation despite abundant options. Focus on filling your plate with protein and vegetables before adding starches and desserts.

How can I resist the temptation of local street food and snacks?

• This helps you stay on track and ensures that you exercise all parts of your body.
• Learn how to balance your macros with healthy foods using this simple step by step guide.
• For perishable foods, take a cooler or cooler “shoulder” bag along with gel ice packs to keep foods cold during your travel time.
• Additionally, the temptations of local cuisine and the desire to try new foods can make it difficult to stick to a healthy eating plan.
• Even the most experienced globetrotters among us would admit that it’s a challenge to stay on top of your diet whilst away.
• Our dietitians provide expert guidance for lasting results, NOT just another diet.

“Check restaurant menus ahead of time online to help you find healthy selections or things that meet your dietary needs,” says Melissa Altman-Traub, MS, RDN, LDN. Vacation is the time to cut loose, and that includes trying food you don’t normally get to enjoy. When you’re on an international trip, part of the experience is sampling cultural cuisine.

Healthy Travel Snacks

Full of fiber, complex carbohydrates, and protein, they provide a sustained source of energy and will keep your blood sugar from crashing later in the day. Making a meal ahead of time will help you avoid the temptation to stop for something greasy. Making food choices that support your goals is hard enough when you’re home and can control what and when you eat. But eating healthy when you’re traveling is even more challenging. A delayed flight could leave you hungry in an airport with limited meal choices or a long road trip might mean miles of fast-food options. When traveling, there are several healthy food options to look for, depending on the local cuisine and culture.

How do I balance enjoying local cuisine with maintaining my health goals?

Before your trip, create a list of restaurants at your destination that offer nutritious options. Many review sites allow filtering by “healthy,” “vegetarian,” or specific dietary needs. Reading customer reviews can provide insights into portion sizes and whether restaurants accommodate special requests. Looking for some easy ways to stay on top of your health during your next trip?