According to a 2024 travel survey, approximately 82 percent of Americans plan to travel this summer. While vacationing is often a time for a bit of indulgence, it’s important to keep some healthy eating habits in mind. Staying healthy on the road isn’t always easy — but it is possible especially if you are prepared. Below you’ll find seven tips from registered dietitian nutritionists (RDNs) to help you keep your healthy eating plan in check.
Carry a Water Bottle
Keeping hydrated is essential when traveling, especially in the hot summer months. That’s why Maggie Moon, MS, RD, brain health nutritionist and author of a new book, The MIND Diet: 2nd Edition recommends bringing a water bottle with you. “A water bottle is a travel must-have, especially to stay hydrated on planes. This tip is a winner because you’re more likely to sip on water throughout the day if there’s easy access, plus it’s economical,” explains Moon. If you’re going through airport security, make sure the bottle is empty and fill it up inside the terminal. A water bottle is also perfect for road trips, buses, trains and even for walking around when you’re at your destination. Moon cautions, “Even mild dehydration can cause crankiness and confusion, which is nobody’s idea of a fun trip.”
Start Your Day with a High-Fiber, Protein-Rich Breakfast
What you eat for breakfast when traveling is important. That’s why Amy Goodson, MS, RD, CSSD, LD, sports dietitian and author of The Sports Nutrition Playbook, recommends, “Starting the day with a high-fiber, protein-rich breakfast is essential to stabilizing blood sugar and energy levels.” In addition, it will also help minimize mindless snacking through the morning. Whether you eat breakfast before your travels, while you’re on the road or at your destination, Goodson says the key is being prepared. A few options include packing oatmeal packets and peanut butter to-go cups to make in your hotel room, bagels and beef jerky for a no-mess, no-cook breakfast or visiting the hotel continental breakfast and grabbing hard-boiled eggs, yogurt and a fruit (like banana or apple) to fuel your day.
Eat Vegetables with Every Lunch and Dinner
Jackie Newgent, RDN, private cooking instructor, culinary nutritionist and author of The Plant-Based Diabetes Cookbook recommends not trying to “diet” when you’re traveling, however she does recommend eating vegetables with every lunch and dinner. “Traveling is a time to savor the entire experience, which includes mindfully exploring food at your travel destination(s), not restricting it,” explains Newgent. As such, Newgent recommends letting your taste buds partake in a culinary adventure and choosing foods new to you or available only in the local area, even if perhaps slightly questionable nutritionally speaking. Then by simply planning to eat vegetables (aim for half your plate!) with every lunch and dinner, you will still be getting solid nourishment along the way.
Do Your Food Allergy Homework
Traveling when you or a companion has food allergies can be stressful. That is why Malina Malkani, MS, RDN, CDN, owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention advises people traveling with severe food allergies to scout out restaurants and markets with allergy-safe options before the trip and to call ahead to let the restaurant know about your needs. In addition, Malkani recommends packing “extra medication, plenty of extra shelf-stable snacks from allergy-safe brands you know and trust to get you through the first day or two, and a letter from your doctor documenting your allergies in case you get any pushback from security about the contents of your luggage.” If you’re traveling abroad, Malkani says to “Keep in mind that food allergen labeling laws in the countries you’re visiting may differ from what you are accustomed to.” Doing your research in advance about how to identify the allergens overseas and asking for help are steps you can take to prepare for your trip. In addition, Malkani says to err on the side of caution when in doubt.
Pack Your Own Snacks
When you’re on the go, packing plenty of snacks can help curb hunger especially during those times when you don’t have a place to pick up a meal nearby. According to Alyssa Smolen, MS RDN CDN, community dietitian and nutrition content creator, “Packing your own snacks while traveling is not only a healthy option, but it saves money too.” Smolen recommends packing shelf-stable choices like granola, protein bars, trail mixes and whole fruit strips. “These choices are easy to throw in a carry-on or diaper bag because they travel well without getting squished,” Smolen says.
Make Your Own Trail Mix
Packing a homemade trail mix is recommended by Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of Read It Before You Eat It: Taking You from Label to Table who never leaves home for a trip without packing a DIY trail mix. “I like to create my own medley because most store-bought brands come along with too much salt or sugary, candied fruit. I combine unsalted nuts (and extra almonds!), dried cranberries and dried apricots and sometimes I add a handful of cold cereal.” The ingredient combination recommended by Taub-Dix each has a purpose. Nuts provide plant protein that helps you feel fuller for longer without needing to be refrigerated. Nuts also supply the right amount of crunch and they’re easy to carry in all climates. Dried fruit adds additional fiber (which nuts provide, too) and a touch of sweetness.
Thoughtfully Pair Your Snacks
“When on the go, remember to ‘pair up’ your snack to make it satisfying and filling,” recommends Mascha Davis MPH, RDN, owner of Nomadista Nutrition and author of Eat Your Vitamins. For example, Davis recommends pairing a peanut butter packet with a fruit like banana or apple or even crackers. This balanced snack provides healthy fat and some protein from the nut butter, while the fruit or crackers provide carbohydrates. “Altogether, this kind of pairing up is the perfect combo to keep you fueled for beach days, road trips and any kind of travel,” says Davis.