Planning a trip can be extremely exciting, but leaving home can often be a stressful experience. In addition to making sure vacation plans are set and bags are packed, travelers hoping to maintain a healthy diet have an extra but not impossible task.
“Managing your diet while traveling can be a challenge, but with some planning and mindful choices, you can still eat sensibly and healthfully,” says registered dietitian Mary Sabat. “Research restaurants or grocery stores at your destination that offer healthier options. This will help you make informed choices when you’re hungry and on the go.”
In addition to planning ahead and knowing what restaurants and grocery stores in the area will offer the healthiest options, Sabat recommends packing food to have some control over your diet.
“Bring along nutritious snacks like nuts, seeds, dried fruits, granola bars and whole fruit to curb your hunger between meals,” Sabat says.
Sabat explains that the best beverage choices are water, herbal tea or unsweetened beverages instead of drinks laden with sugar. Avoiding excess sugar will not only help to maintain a diet, but will also encourage a better night’s sleep.
While it might not be too difficult to manage your diet if you don’t travel too far out of your comfort zone, there are circumstances that might make it trickier, including traveling to a foreign country where you’re not as familiar with the food or language.
“Eating unfamiliar food can be challenging, especially when you’re not sure what to expect,” says Fred Hoffman, founder of the travel website The True Wilderness. “It is important to read reviews and ask questions about ingredients prior to ordering a meal. If you’re feeling overwhelmed by the menu choices, opt for items that are recognizable or have been recommended by locals.”
Planning is especially important on a backpacking trip, when travelers might not have access to restaurants, grocery stores or other sources of fresh food, because food must be packed ahead of time.
“The best way to get enough fiber and fresh foods while camping or backpacking is to plan ahead,” Hoffman says. “Research lightweight, non-perishable items that you can bring with you, such as dried fruits, nuts, whole grains, and canned vegetables or beans. Try to pack meals that contain balanced ingredients in order to maintain an adequate level of nutrition throughout your trip.”
No matter where you’re traveling, or what kind of trip you’re on, Sabat says it’s important to always have a diet that’s high in protein, fiber and healthy fats, as well as one that contains vitamins and minerals.
“Aim for balanced meals that include a source of lean protein, healthy fats, vegetables, and whole grains,” Sabat said. “This can help you feel satisfied and maintain stable energy levels.”
Planning ahead and doing research is key for travelers hoping to maintain a healthy diet.
“Adapting your diet while traveling requires some flexibility, but with thoughtful planning and mindful choices, you can maintain a balanced and nourishing eating pattern regardless of your destination or circumstances,” Sabat says.
