Travel is a frill of adventure for the mind, body, and soul. From discovering new places to trying new activities, travel prepares you for anything that might come your way. But when it comes to healthy eating and travelling, it can be a bit tricky. Whether you are staying in an all inclusive resort or backpacking through cities, maintaining a healthy diet while on the go is challenging yet entirely possible.
Eating healthy while travelling does not imply you have to give up local foods or travel with a luggage case filled with health bars and snacks. This is all about making small choices to help you stay energized and nourished without missing out on the fun of discovering new flavours. In this guide, we look at tips, ideas, and things I practice while solo travelling to maintain a balanced diet without compromising the travel experience.
I have been there. Navigating the tempting street foods, deliciously looking pastries, and fast food spots that take less than a minute to grab when you’re travelling. But I have also learned that eating healthy on the road can be both simple and enjoyable. Here’s how to enjoy healthy eating while travelling without feeling restricted.
Plan Ahead: The Secret to Staying Healthy
One of the best and easier ways to follow healthy eating when travelling is just to do a little planning ahead. But, really, you don’t have to pack along a whole pantry! Just a few essentials and some basic preparation can the world of difference in your travel meals.
Bring some nutritious snacks: Pack some light, non-perishable snacks, like nuts, dried fruits, or a health bar. These will be very useful during moments when you feel somewhat hungry between meals or when you need quick energy. I usually carry some mixed nuts such as pecans and a couple of protein bars in my bag for any time I might need something healthy on the go. I try to opt for higher protein, lower sugar meals to keep me full for longer and reduce cravings.
Local Food Research: It only takes a few minutes to look up local supermarkets, grocery stores, or healthy cafes around your accommodation. Knowing where the fresh food is available will make it easier to take in a healthy meal-be it preparing for a road trip or grabbing lunch for the day.
Opt for accommodation that has a kitchen: If possible, try to opt for accommodations that provide you with either a small kitchen or a kitchenette. This way, you will be able to prepare at least some of your meals and have control over what goes into the dishes. You can easily prepare some salads, sandwiches, or smoothies and save yourself from restaurants at every meal.
When I solo travel through the Spanish Islands, I often stay in hostels with kitchenettes where I can make quick breakfasts or lunches. This way, I could save extra money, and at the same time, know that my meal were nutritionally sound and healthy. Just remember to label your items if you’re storing food in hostel fridges and cupboards, as things can easily go missing.
Start Your Day with a Healthy Breakfast
Breakfast sets the tone for the day, and when you’re travelling, it can be tempting to grab a pastry on the run or skip breakfast altogether. A healthy breakfast can help fuel you for a day of exploration and curb hunger, making you less likely to reach for unhealthy foods later.
Keep it basic and balanced: For breakfasts, try to eat foods that have protein, carbohydrates, and a healthy fat in the food. If you eat out, look for foods like eggs, oatmeal, yoghurt with fruits, or whole-grain toast with avocado. These foods give you a good balance without leaving you feeling weighted.
Pack easy breakfasts: If you’re short on time, or you are booked at a place with no breakfast, bring with you some instant oatmeal packets, nuts, and some dried fruits. Just add hot water to the oats, and you have a quick, satisfying breakfast.
Lighter, less sweet options: Avoid sugar coated pastries or heavy breakfasts that will can you crashing later in the day. They are okay as a one off or for special occasions, but try keeping your breakfast lighter and focused on whole foods to help give you a longer burst of energy.
Depending on where I stay, I often visit a local supermarket to buy some instant oatmeal sachets which have saved me numerous mornings. They’re easy to make, filling, and you can make an excellent base when topped with nuts, dried, or fresh fruit from a local market.
Make Smart Choices at Restaurants
One of the joys of travelling is sampling the local cuisine, and you really don’t want to miss out on that experience. The good news is you really don’t have to skip the restaurants to stay healthy or eat salads for every meal. Here’s how to make smart choices when dining out.
Portion control: Some restaurants serve huge portions, especially in certain countries. It doesn’t mean you must eat everything on your plate. Listen to your body’s signals and stop when satisfied. Besides, you can share dishes with fellow travellers or take smaller portions.
Enjoy local specialities that are made with fresh ingredients. Many traditional cuisines are cooked with whole, fresh foods such as grilled fish, steamed vegetables, rice dishes, etc. Choose those types of meals rather than the over-processed foods. Mediterranean, Asian, and Latin American cuisines will often have naturally healthy choices that are not only delicious but also very nutritious.
Balance rich meals with lighter ones: If you are aware that you will be having a heavy meal out or indulging in some special local delicacy, then try to keep the rest of your meals light. This is the balance that allows you to enjoy local food without overdoing it.
Ask for modifications when necessary: You have every reason to ask for minor changes in the preparation of your meal to make it healthier-for example, ask to have it grilled instead of fried, hold the creamy sauces, or extra veggies. Most restaurants will be more than happy to accommodate.
Don’t skip meals: By skipping meals it may cause you to overeat later. Try to keep your eating schedule regular, even when you’re busy sightseeing. If you know you will be out all day prepare some snacks or plan where you will eat in advance.
Eating healthy while travelling in South East Asia goes very well with trying to stick to local food items like fresh fruit salads, barbecued meats or seafood, and vegetable stir-fries. The meals were rich in flavour and nutrition, making it easy to maintain a healthy diet without sacrificing the local tastes.
Stay Hydrated
It’s easy to forget to drink enough water when you’re out exploring all day, but keeping yourself hydrated is crucial to feeling your best when travelling. The importance of hydration cannot be overstated. Dehydration can bring on fatigue, headaches, and increased hunger so be sure you’re drinking enough water, especially if you travel in a hot climate or do lots of physical activities.
Refillable water bottle: this is a very easy way to make sure you will be hydrated throughout your day. Most airports and hotels have water fountains where you can refill your bottle, which is often available in many public places.
Limit sweet drinks: it can be very enticing to start your days off with sweet drinks, like soda or flavoured coffee; these will dehydrate you in a very short amount of time and fill you up with calories. Instead, stick to water, herbal teas, or even sparkling water with a lemon or limes.
Drink water before meals: Drinking water before a meal can help you feel fuller, preventing you from overeating. It is one simple little trick that makes quite a big difference, especially during those times that you would be tempted by all the delicacies around you.
Alcohol and water, balancing acts: It’s also pretty common to enjoy the cocktails and local alcoholic drinks. You would want to balance them out with plenty of water, especially if your staying in a hot or humid destination. Alcohol dehydrates you, so if you can keep up with the water alternating with drinks, you’ll stay nice and hydrated, and you’ll reduce the chance of feeling sluggish the following day.
During a solo travel visit to Barcelona on a blistering hot summer day, I was so glad I had brought a refillable water bottle. Drinking water throughout the day kept my energy levels up during my long walks around the city. I didn’t feel any urge to drink sweet beverages to quench my thirst, which helped me keep my overall calorie count lower for the day.
Embrace Local Markets
One of the most fabulous ways to eat healthy while travelling is by visiting local markets. Markets are the treasure trove of fresh produce, local specialities, and unique ingredients of foodstuffs that are not only inexpensive but also nutritious. Foodies love doing their shopping at local markets because this allows them to really taste the destination and stick to whole, fresh foods.
Fresh fruits and vegetables: There are plenty of fresh produce at every local market according to the season. These foods are healthier, and it’s cheaper than dining out for each meal. Pick up a few items that you can eat on the go or prepare at your accommodation.
Dine on the local food: Don’t be afraid to try traditional dishes that highlight local ingredients. Most of the traditional diets of the world have a rich constituent of vegetables, lean proteins, and whole grains. In most cases, these meals are much healthier than their Westernized versions, especially if comparing to fast food restaurants.
Go to local markets: Like mentioned above, local markets are a hub of fresh and healthy stuff. Many markets sell local snacks and foods that are healthy as well as delicious. Be it fresh cheese and bread or locally-made dips, you will get a lot of options which are healthy and which you can indulge in without giving an inch to guilt.
Picnics: If you’re planning a day of sightseeing, go to a local market and bring some items along in order to make a picnic. This will ensure that you have a good meal in an excellent setting without using fast food or restaurants.
During a morning spent in Florence, Italy I passed by the local markets and obtained some fresh fruits for the day. Having an apple or some grapes on hand kept me from getting too hungry between meals and allowed me to keep exploring without the need to stop and to find food. Best of all, it only took a few minutes to get some nutritious food for the day. Who says that eating healthy when travelling is complicated.
Practice Portion Control
When you’re travelling, especially when solo, it’s easy to indulge, and you should! So much of the fun of travelling is in new foods and being able to experience a country’s cuisine. But by portion-controlling, you’re able to enjoy those experiences without stuffing yourself.
Share meals: If you are travelling with friends or family, consider sharing dishes. You’ll be able to try different foods without being overly full or overwhelmed with heavy foods.
Listen to your hunger cues: Sometimes, since you are in a new place, it might be a tendency to eat anything and everything. But actually, listen to your body and try eating when you really feel hungry. You won’t overeat and feel lethargic later.
Save leftovers: If the portion sizes are huge, don’t be obliged to finish the whole meal. Ask to take the rest to go, so you have something for later. This will surely be helpful if you are staying somewhere with a fridge.
I often practice this during solo travel, especially in Bali, Indonesia, where the portion sizes are so large that I would often save half for later in the evening. This way I could sample a number of foods and not feel uncomfortably stuffed, and it was an easy, cheap meal to consume late into the night.
Stay Active to Balance Out Indulgences
It’s OK to indulge a little on a trip, and that’s perfectly fine. The key is balance. You can have a local treat or two, be a little rich in meals, providing you stay somewhat active during your holiday. The good news is, most travel naturally involves loads of activity, either taking an extended walk around cities, going for a hike, or swimming in the beach or your hotel pool.
Walk everywhere: Walking is by far one of the easiest ways to stay active while travelling. Take advantage of exploring cities, villages, or nature on foot. In such a way, you won’t just stay active, you will also discover those hidden gems that you might have missed if you were into taking taxis or buses.
Active activities: Swimming, hiking, or renting a bike are excellent options when planning to travel. They help burn off extra calories and keep your energy levels up.
Stretch or do simple exercises: Even if you are staying at a hotel or small space, make it a point to stretch or do light body exercises each day. You will love just waking up your muscles after a very long flight or day out exploring.
No matter where I travel, I try to always make a point to walk whenever possible. Whether it’s exploring the narrow streets of historic towns or hiking through forests, I stay active effortlessly. And after all that walking, I don’t feel as guilty about indulging in the occasional treat.
Keep It Simple and Enjoy Yourself
The key to eating healthy on the road is balance. You don’t have to follow strict diets or avoid certain foods to stay healthy. Actually, the healthy approach is to enjoy yourself, try new things, and keep it simple.
Make small, balanced choices: Opt for whole foods when possible, include some fruits and veggies, and stay hydrated. It’s amazing how much difference these easy choices can make without feeling like you’re depriving yourself of anything.
Try to balance richer, heavier meals with lighter ones. It’s okay to indulge, after all, trying new foods is a huge part of the travel experience. But if you have a heavy meal for lunch, balance it with something lighter for dinner.
Take Rest: When travelling, you can easily get exhausted, mainly when on the move all the time. Take your rest time and never over exert your body. The last thing you want is to acquire an injury while travelling. A rested body digests food better, and gives one an easier time making healthier choices.
Listen to your body: It’s about travelling and living the moment. Listen to your body, eat when you’re hungry, and don’t stress out about every single choice you make. Healthy eating is all about creating balance, not about following strict rules.
One memory of indulgence was enjoying a pastel de nata pastry while in Faro, Portugal. If I had to, I could probably eat a dozen of them which isn’t exactly healthy eating. So, I made it a priority to balance it out by having a light healthy dinner that night. It’s all about allowing yourself to have fun without going overboard.
Conclusion: Healthy Eating for a Healthy Journey
Eating healthy while travelling does not need to be complicated nor limiting. A little planning, intelligent while eating out, and embracing local food will keep you nourished and energized on your adventures. After all, it is all about the balance. You can enjoy the local foods, indulge in the treats, and still keep responsible choices in mind. Truly, travelling can change your life, and you can make any travel experience a little better by eating well on the road. So, pack your baggage, enjoy the journey, and savour the flavours of the world!
