Eating Clean While Traveling: Tips to Stay on Track

Traveling can be fun and exciting. Yet, it can also be overwhelming due to the change in your daily routine. 

It’s easy to choose junk food instead of a clean meal while we’re on the go.  Even worse is how we sometimes skip meals or eat less than usual. Jet lag, fatigue, and excitement can be the cause of this. Plus, if you’re like me, you might want to kick back and indulge in some of the foods and drinks you enjoy. In this article, I’ll give tips on eating clean while traveling.

Eat right, not less

Have a nutritious breakfast. It can be healthy and wholesome; while tasting delicious. Eating healthy doesn’t have to mean starving or limiting yourself. Here are some great options for a clean breakfast that you can find almost anywhere:

  • Oatmeal
  • Muesli
  • Yogurt
  • Fruit salad
  • Eggs
  • Smoked salmon
  • Sausage
  • Avocado
  • Wholegrain toast
  • Fresh juice
  • Tea/Coffee

Healthy eating doesn’t have to be boring, and it can be tasty.

Eating some of these healthy breakfast choices will boost your energy levels. That’ll help you start your day the right way. Most hotel rooms offer complimentary tea and coffee. If you’re in a rush or have missed breakfast, try to have a cup of tea.

I learned the Japanese customs of drinking 500ml of lukewarm water soon after waking up. It increases energy levels and helps the body function better throughout the day. There are so many benefits you’ll get from this. Eating clean while traveling doesn’t have to be burdensome!

Don’t skip breakfast

The first meal of the day is vital. It sets your body up for success and keeps you going till lunch. When traveling, you can start your day with a clean and filling breakfast.

  • Try to include one raw vegetable or nut option.
  • Make sure it is not too heavy.
  • Eat plenty of protein, fruit, and fiber. You’re less likely to be craving foods later in the day.
  • Choose healthy options at restaurants and cafes. Be it omelets, salads, or fish dishes with rice and vegetables instead of chips/fried food.

If you miss out on breakfast, there are some easy ways to make up for it:

Have a healthy snack before bed

If you wake up hungry in the morning, your body will have something that can fuel it till breakfast time. Fruit is good (bananas are best), and nuts are another option.

During breakfast and between meals snack on fruits, nuts, and natural mixes.

Drink plenty of fluids

It’s always good to drink water daily. It’s sometimes easy to forget this while traveling. Have a water bottle that you can use on the go. There are flavored water bottles for those who like scents and flavor.

Of course, eating clean while traveling shouldn’t include alcohol; however, we won’t tell if you do. There are lots of “healthier” drink options to try.  If you do decide to have a drink, make it one. Go for red wine or champagne. These are usually healthier than beer or hard liquor and won’t give you as much of a hangover the next day.

Pack clean snacks

Nuts and seeds make great snacks—go for unsalted, raw, and organic. Fruit is another good option. Be sure not to overdo it if you’re taking medication for diabetes or high blood pressure (as it contains sugar). Bananas have potassium, and they can provide hydration when traveling.

Making an effort to continue eating clean while traveling is a great idea. Make sure you have a good supply of any medications or supplements you take.

Dry cereal makes an excellent choice for breakfast on the road because it keeps well. It’s easy on your digestive system if eaten early enough in the morning. To keep your things fresh, you could put everything into small zip-top plastic bags.

Remember to store perishables in the fridge to avoid them spoiling. Do your best to avoid processed food. It won’t keep you full for long, and it lacks nutrients.

In a small bag you could pack:

  • Trail mix
  • Popcorn
  • Yogurt
  • Granola bars
  • Beef jerky
  • Nuts
  • Fruit

It will provide you with something to snack on during, and in between flights. If restaurants are closed when you get off at your destination you’ll also be safe!

Don’t forget to pack important supplements and medication while you travel.

You Don’t Have to Skip the Buffet

Buffets and all-you-can-eat restaurants are a bit of a gamble. You might think that choosing the salad bar or grilled fish is better. But, if you overdo it on the fats and carbs, your meal will be anything but clean or healthy. Ideally, opting for a-la-carte items can cut down on the extras; however, all is not lost!

To make sure that your buffet meals don’t sabotage your healthy diet:

  • Practice mindful eating. Only eat until you’re full (not stuffed).
  • Focus on variety—make sure to get a mix of protein (like eggs) and vegetables (like broccoli.) For carbs, bread/grains (like whole-wheat toast), fruits, nuts/seeds, and dairy products like yogurt or cheese.
  • Eat slowly to give your body time to signal, “I’m full!” Chew each bite before taking another. It will help prevent overeating and digestion issues.
  • Avoid high-fat foods such as bacon bits. They contain more calories than leaner meats like salmon filets which offer more nutrients per calorie.

It’s Okay to indulge

The key to a good life is balance. You’re traveling, so there’ll be opportunities to try out new and exotic dishes. Doing so in moderation is okay. Once in a while, have your favorite food and desserts. That way, it’s possible to enjoy and still maintain a healthy lifestyle.

Occasionally indulge in your favorite foods and desserts.

Final Thoughts

I hope this list of tips for healthy eating while traveling helps you. Eating right when you travel is a great way to stay healthy. You avoid wasting money on fast food. It also keeps your energy high during long flights or drives. You don’t have to let go of your health and fitness plans because of travel.

There are ways to integrate travel and health goals. The best part is that it’s possible to achieve your goals while enjoying yourself on vacation. I hope these tips come in handy during your next trip!

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