It doesn’t matter where you’re going and how you travel, it’s challenging to eat healthy on the go. If you’ve just committed to a new diet or simply trying to eat healthy, falling off the wagon is so easy when you’re travelling. Result: feeling like crap and being upset with yourself.
I have travelled the world and have lived on 3 continents, during times when I’ve been very limited in the foods that my body would tolerate. It’s hard to stay on track, especially if you don’t speak the language and don’t recognise the food in front of you.
After having experienced some serious health challenges, it’s super important for me to eat healthy. I’ve learned different strategies to stay healthy on the road which I’ll share with you below. You don’t have to surrender to unhealthy airport meals and snacks at service stations!
1. Preparation is key
Having a plan is super important to eat healthy on the go. If you eat the right foods you’ll feel energetic and alive. This will make you enjoy your trip even more: bonus!
Bring a supply of healthy food. Homemade protein balls, granola bars, veggies (like cucumber slices, carrot and celery sticks) and fruits and nuts are great snacks to take with you on the road. If you have enough space to bring an esky (this is Australian lingo for cooler), you can even take jars with prepacked meals with you.
When meal prepping, don’t forget to take into account any flight delays and traffic jams. More is definitely better in this situation. You don’t want to get stuck in a food court with limited options, that is when things go pear-shaped.
2. Restaurant research
Jump on the internet if you’re not travelling on a whim and actually know where you’re going, and find restaurants in the area you’re travelling in. Most restaurants include the menu on their website or Facebook business page these days. You can check in advance if there’s a suitable restaurant for you. If there’s no restaurant that matches your diet and lifestyle, plan ahead and make sure you’ve got an alternative.
3. Eat up before you leave
Have a proper nutritious, nourishing, and satisfying meal before you hit the road. If you fill up your body before you go, you won’t feel the need to shove bad things in your mouth while travelling. A good meal will give you plenty of energy for your travels too.
4. Take enough water
Your body is 70% water, you need to hydrate. A lot of times we mistake thirst for hunger and we start eating when we’re actually dehydrated. If you think you’re hungry, just have a glass of water and wait 30 minutes and eat if you’re still hungry then.
I know you don’t want to drink too much when you’re on the road. You’ll have to stop all the time at dodgy service stations full of truckers or have to climb over the other passengers in your row on the plane to get to the toilet. I’m guilty of that too and have to actually make myself drink enough.
Put a reminder in your phone a couple of times a day to drink enough water, at least 8 glasses. Drinking plenty of water also helps your body to get rid of toxins, fights fatigue, keeps your skin fresh, and helps to reduce your jet lag.
5. Supermarkets are your friend to eat healthy on the go
If you’re on the road and there’s no decent place to fill up your body with something nutritious, have a look in the nearest supermarket. Even the tiniest town will usually have a little supermarket or markets. Stock up on healthy food like nuts, seeds, fruits, or a grab and go salad. Anything whole foods that hasn’t been processed or refined. Keep your eyes closed at the check-out so you’re not tempted by that Mars bar that’s trying to get your attention.
Airports now usually have little supermarkets or convenience stores in them as well, especially in Europe. Go for a little browse in there to satisfy your healthy kick.
6. Don’t give in to social pressure
Lots and lots of people get off track with their healthy habits because of social pressure during a trip or holiday. Their family and friends don’t understand their dietary needs, food intolerances, or simply their wish to eat healthy and start convincing them to eat that fast food meal or drink that soda. It’s nothing to be ashamed about if this is how you fall off the wagon, it’s difficult to stand up to social pressure. Remember though, it’s your body and nobody can tell you what to eat or drink. Just realise how precious your body is, love it to the maximum, and stand up for yourself. Your body will thank you for it.
7. Ask for the healthier option
There will be times when there’s nothing on the menu you can eat, especially if you have food allergies or intolerances. Don’t forget that you are the paying customer and can ask the restaurant to customise something for you. Restaurant staff are usually very understanding and accommodating, you just have to ask so don’t be shy. If they’re not understanding and accommodating, go to another place and take your money elsewhere. Be assertive when it comes to your health.
The same goes for planes. Don’t settle for the unhealthy snack that’s offered. Even though they’re offering you cookies, crackers, chips, and other processed foods, that doesn’t mean you have to eat it! Ask if they have a healthier option. My favourite airline Qantas usually carries some apples in their trolley. Just ask the flight attendant. Don’t forget to pre-order your meals on long haul flights.
8. Do not stop at a fast-food restaurant
I know it’s tempting, easy, convenient, and cheap. It’s also full of chemicals, unhealthy fats, and sugar. Don’t stop, just don’t. Keep driving. Unless you have to use the bathroom, then quickly run in and out.
9. Don’t skip breakfast
If you have a well balanced nutritious breakfast that really fills you up, you will have less cravings during the day and make smarter food choices that align with your healthy habits. Having breakfast also kickstarts your metabolism in the morning. If you skip breakfast you can get very hungry and overeat later in the day. This is when you can start craving unhealthy snacks and meals. Just play safe and have a good breakfast, so you’ll only eat healthy on the go.
10. Sleep to eat healthy on the go
It’s simple, when you are rested you make healthier choices. Make sure you get enough sleep, which is different for everyone but around 7-9 hours is good. You can read more about getting enough sleep here.
Which of these healthy travel tips will you try on your next adventure?
Or do you have any healthy eating travel tips that you’d like to share? Let me know by leaving a comment below.
Happy, healthy travels and don’t forget to enjoy the journey!
