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Eating Healthy While Traveling

Eating Healthy While Traveling, Rome, Tomato Basil

Written By Anna Pilling, Co-founder of Equipping Strength

If you’re someone who travels a lot, whether it be for work or pleasure, it can be a challenge to stick to a healthy routine. I come across this issue a lot with my own clients and have put together some steps you can take to stay on track and continue eating healthy while traveling.

Pack your essentials
When preparing for your trip, make sure you pack all you need to feel good and still have a great time! When my husband and I travel, we like to pack our multivitamins, macro-friendly snacks/food items, protein bars (we love G2G bars), and we bring a ziplock bag of protein powder. At home, I drink hot tea every morning, so I like to bring some tea packets with me as well. Basically, whatever “routine” you have that makes you feel good while you’re at home, bring it with you!

Hit the grocery store
Whether you are staying in a house and you have access to a kitchen to cook or are staying in a hotel, head to the store and pick up at least SOME groceries! If you have plans to dine out while you’re traveling, then at least get some items for breakfast and/or lunch. This can REALLY help you stay in control of your food choices and stick to better portion sizes than if you picked up food on the run. If you aren’t staying somewhere where you can cook, just grab a few items such as lunch meat, low carb wraps, oatmeal, protein bars, fruit, protein shakes, etc. that you can keep on hand in your hotel room. If your room doesn’t come with a mini-fridge, you can request one ahead of time from the front desk.

Eat light during the day
Save up the majority of your calories for the meal you want to enjoy the most or the meal you know you aren’t going to have much control over. For most people, that is usually dinner. So, load up on lean protein + veggies for breakfast and lunch, and keep your starchy carb and fat intake low. Save most of that for dinner so you can relax and enjoy since you’ve saved room for some extra calories. Avoid all-day snacking and mindless eating. If you must snack, opt for veggie slices like cucumbers (helps reduce bloat) and a few spoonfuls of hummus or a protein rich snack like the Iconic Protein drinks (Found at Sprouts and Central Market).

Hydrate, hydrate, hydrate
First thing when you wake up in the AM, drink a large glass of water. When traveling, our bodies are more prone to dehydration, and since we aren’t in the same routine as when we are at home, we can simply forget to drink water. In the mornings I like to drink a mug of hot water with 1 lemon squeezed into it. This also helps with digestion among many other things. Right before you go to bed drink another glass of water. If you are drinking alcohol in the evening at social events, this will be especially important. Who wants to wake up with a hangover?

Eating Healthy While Traveling Happy Girl Life

Like anything, staying on track while traveling just requires planning ahead and having a game plan. If you can incorporate these steps into your next trip, I believe you will feel better and when you return, you won’t feel like you have to “un-do the damage” or “get back on the wagon.” I am always stressing to my clients that CONSISTENCY is key and health and fitness is a lifestyle. If you can adopt that mindset and view eating healthy as a part of your everyday life and not some diet you have to “cheat” on, you will have greater long-term success, a healthier relationship with food, and truly feel your BEST.

This post was written exclusively for Happy Girl Life by Anna Pilling

Anna Pilling, co-founder of Equipping Strength, Gym, Fitness, Dallas, Personal Training, NutritionAnna is the co-founder of Equipping Strength, a fitness and nutrition coaching program based in Dallas, Texas. A graduate of Dallas Baptist University, Anna has a Bachelor’s of Science degree in Kinesiology with a minor in Management. In addition to her college education, Anna has also obtained many wellness training certifications.

Anna considers her training style to be “upbeat, intense with close attention to form and technique, as well as designed with progression in mind”. She loves encouraging and guiding her clients and seeing them move toward healthier lifestyles.

Click here to learn more about Anna and Equipping Strength.

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27 Comments

  • Reply
    valmg @ Mom Knows It All
    December 14, 2017 at 6:28 am

    You make some great suggestions. We’ve always packed our own snacks when traveling. That being said, I admit that I definitely enjoy richer eating while I’m traveling.

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:49 pm

      Nothing wrong with a little rich eating!

  • Reply
    Alli Smith
    December 14, 2017 at 7:09 am

    When my husband and I travel, we always eat light and eat in our condo during the day. We always enjoy going out and trying new restaurants at night and I save up my calories for those meals. Great tips!

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:48 pm

      Good for you guys! Eating light during the day is my go to way to eat better as well. Thanks for stopping by!

  • Reply
    Denise Seegobin
    December 14, 2017 at 7:14 am

    This is always an issue for alot of people and especially during the holidays. Thank you for the great tips it will make it easier to stay on target.

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:47 pm

      Oh, Denise, the holidays are so hard! Glad you found this post informative.

  • Reply
    Amber Myers
    December 14, 2017 at 7:17 am

    I’ll be honest, I do not eat healthy when I travel. I don’t do it often, so when I do, I pig out. But I do always try to drink plenty of water. I know that’s important!

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:46 pm

      Lol, no shame in that, Amber. Drinking water is a good way to balance out the unhealthy eating and flush out the toxins that you may be intaking during meals out.

  • Reply
    Anita Anderson
    December 14, 2017 at 8:02 am

    All of these tips are great. Especially being hydrated as I do not drink enough water.

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:45 pm

      Oh, girl, me neither. It’s like I forget that water even exists when I’m traveling. Hehe

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:45 pm

      Thanks! Thanks for reading.

  • Reply
    candy
    December 14, 2017 at 11:21 am

    We do airbnb so we can use the kitchen. Going to the grocery store and getting fresh food is so great. Plus it is an easy way to save money.

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:44 pm

      Oh my goodness, having a kitchen in our living arrangement is SO nice! I also tend to lean more toward rooms with kitchens or AirBNB rentals.

  • Reply
    Tomi C
    December 14, 2017 at 2:26 pm

    I usually eat pretty healthy when traveling. I do have a tough time staying hydrated while traveling though and that’s only if fail to pick up bottled water. Sometimes water taste and smell different in places outside your familiar areas.

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:43 pm

      That is such a good point about preferring bottled water due to the changes in taste when you travel!

  • Reply
    Anosa
    December 14, 2017 at 2:31 pm

    Of late on all my travels I have been eating more healthier than usual and it has been great. This was a great read, gave me some great tips

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:42 pm

      That’s great, Añosa. Thank you for stopping by!

  • Reply
    Ashley
    December 14, 2017 at 3:21 pm

    These are such great tips! We actually always pack snacks to take with us when traveling. It cuts down on the temptation for unhealthy options.

    • Adrienne
      Reply
      Adrienne
      December 14, 2017 at 4:42 pm

      Me too! I like packing snacks as well, especially during long flights. It keeps me from grabbing something bad to munch on.

  • Reply
    Pam Wattenbarger
    December 14, 2017 at 5:22 pm

    These are great tips for eating healthy while traveling. We always try to hit the grocery store and cook our own food instead of going out to eat.

  • Reply
    Bonnie G
    December 14, 2017 at 5:39 pm

    Thanks for sharing these tips. I have a really hard time sticking to eating healthy while I’m away from home.

  • Reply
    Jenn @ EngineerMommy
    December 14, 2017 at 5:57 pm

    These are smart tips for eating healthy while traveling. We always go to the grocery store on vacation and pick up healthy essentials for us!

  • Reply
    Jen Temcio
    December 14, 2017 at 6:02 pm

    I do the same thing by packing protein powder and bars… we also go to the local stores and get fruits and veggies – I definitely want to try the Iconic protein drinks. I havent had them yet.

  • Reply
    Marysa
    December 15, 2017 at 12:09 pm

    We recently went to Mexico and I had a horrible headache the first couple of days. I know I definitely needed to drink more water. Traveling is tough because our body has to adjust and it can be tough to eat healthy.

  • Reply
    Dina Demarest
    December 15, 2017 at 3:42 pm

    I need to take note of this! Traveling is usually the time where I eat a lot. LOL. Thank you for these reminders!

  • Reply
    amy
    December 15, 2017 at 9:49 pm

    We were on a 10 day vacation a few months back. We took advantage of the Grocery store, so we could have proper meals. Not saying we didn’t splurge and tour some food stops though. LoL

  • Reply
    Chubskulit Rose
    December 18, 2017 at 5:11 am

    Hydrating is very important especially during summer time. These are very helpful tips for travelers who still want to eat right.

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