Travel brings a change of scenery and routine. Being away from home doesn’t have to be a vacation from your healthy lifestyle. Planning can go a long way to keep you on track toward reaching your health goals!
Look online for restaurants that offer balanced options with a variety of lean protein and vegetables.
If someone else is choosing the restaurants, look up the menus online and plan your order ahead of time. This can help prevent you from being swayed by the specials or rushed when ordering.
Consider a vacation rental over a hotel to allow for home-cooked meals! This can be a great way to save money and have more control of meal content.
Pack comfortable clothes and shoes for walking or exercising. Download a fitness app for workouts from the convenience of your hotel room. Resistance bands are lightweight and don’t take up too much space, making them a nice option for strength workouts anywhere!
Pack healthy snacks so you’re not stuck with what is available at the airport, in the hotel, or on the road. Try flavorful foods that travel well, such as:
Nuts
Turkey jerky
Sunflower seeds
Nut butter
Edamame / Chickpeas
Raisins
Fresh fruit
Carrot / Cucumber
Hummus*
Hard-boiled eggs*
Yogurt cups*
Low-fat cheese sticks*
*Use an insulated bag
Avoid skipping meals; this may set you up for overeating later.
Stay hydrated with zero-calorie drinks like water, tea, or seltzer.
If you’re at the airport or train station and have time, walk around the terminal. You can look for the best dining choices and take some extra steps.
While on the road or at the airport, look for healthier options like salads, fresh fruit, jerky, hard-boiled eggs, guacamole, nuts, hummus, or string cheese.
When you arrive, Identify non-food-related ways to enjoy your trip. Schedule a massage, read, do puzzles, nap, or join a tour. Any activity that restores and energizes you is good for your health.
When settled in, identify the nearest grocery store. Take a walk to shop for healthy snacks and beverages, including protein-packed veggie salads, fresh fruit, olives, and unsalted nuts.
Complimentary breakfast at the hotel? Choose nourishing, satisfying foods like eggs, fruit, plain yogurt, plain oatmeal and turkey sausage. Skip processed carbs like pancakes, donuts, cereals, and waffles.
If you’re at a hotel, ask the front desk for healthy dining options in the area. And remember, you can make healthier choices at any restaurant.
Remember the plate method when you go to restaurants: 50% non-starchy veggies, 25% protein, 25% carbs.
Instead of heavy starters like deep fried items, order a side salad or broth-based soup as your appetizer. Decline the “free” appetizers like bread or chips.
Limit alcohol. If you do drink, have a glass of water between each beverage. Aim for no more than two drinks for men or one drink for women. Wine, no-sugar spirits, or light beer are lower in calories than mixed drinks with juice, soda, and added syrups. Avoid sugary drinks. Save on calories by choosing either alcohol or dessert, not both.
Stay active. Explore your destination on foot or rent a bike to get around. Sign up for a walking tour or an exercise class at a local gym or studio—this can add to your overall travel experience!