5 Tips on How To Eat Healthy While Traveling

Trying to keep up with your diet while traveling can be hard. Whether you’re on a specific diet or just want to make sure you have healthier options while traveling, you’ll want to set up a meal plan. This way you won’t find yourself eating unhealthy snacks or stopping for fast-food. Plus this tends to save you money too!

Tips on How To Eat Healthy While Traveling

I recently went out of town to visit family for the holidays. I knew traveling was going to be hard enough for me to stick to my Medifast weight-loss plan, but adding the holidays on top of this was going to be awful.. so I assumed. I decided to come up with a plan beforehand to make it easier for me. Granted it meant more packing and more luggage, but hey.. if it helped me to stick to my diet, I was going to do it. I had already lost 15-lbs in the past three months and I was determined not to gain it back.


These tips helped me to prepare for my road trip and eat healthy while on vacation


1. Water is your friend

You definitely want to make sure you stay hydrated so don’t forget some water. I tend to prefer my water at room temperature but I know some people just can’t stand this. So if you prefer cold water, freeze your water bottles before you leave and pack them in a cooler when you head out for your trip. If you end up packing food that needs to be on ice, this is a good way to keep them cold.

Drink lots of water when traveling

You may also want to pack a reusable bottle too. You can grab a jug of water from the grocery store to put in your cooler or hotel fridge.

Water Bottle for traveling

If you feel like you need a little energy boost, add a flavor infuser to your water. Medifast offers some delicious flavors like Mandarin Orange and Lemon. They even offer Antioxidant Infusers and Calorie Burning Infusers.


Don’t forget to grab you a cold water before you walk out the door so you don’t find yourself stopping shortly after you leave to get to the cooler. You’ll have to wait for that frozen water to thaw!

Drinking Water Bottle


2. Snacks are a must

You’ll want some snacks for the road and while you’re in the hotel room. Protein and Energy Bars or even Meal Replacement Bars are quick and easy which makes them perfect when on-the-go. I really enjoy the Smore’s Crunch Bar from Medifast. It’s a great meal replacement and it’s like a dessert too! It has a graham cracker crunch with marshmallows and drizzled with chocolate. It’s low in calories, fat, and carbs and loaded with potassium and vitamins. This is great to eat at any time of the day.

Medifast Smores Crunch Bar 2

Another one of my favorite snacks for traveling is popcorn. The Cheddar and Sour Cream Popcorn from Medifast is absolutely delicious. It comes individually packaged so you don’t go overboard. However, it’s low in calories and carbs and has no cholesterol.

Medifast Snacks to pack while traveling 1

Don’t forget to pack some delicious fruits and vegetables. Whole fruits and veggies don’t need to be refrigerated, as long as you eat them while they’re still fresh. Bring along something to make these more filling, like peanut butter or almond butter.

Fruits and Vegetables to pack when traveling while on a diet


3. Prepare home-cooked meals

You can’t just eat small snacks all day long. You need some lean and green meals. So prepare so balanced home-cooked meals to take along with you. Store them in meal prep containers for a quick meal or use some disposable foil pans so you don’t have to worry about washing and repacking them.

Meal Prep for traveling while on a diet

Many hotels offer a refrigerator and microwave if you request them. Some extended stay hotels or condos have small kitchenettes with a few kitchen accessories. If you can’t get a room with a fridge, you may have to just keep a cooler in your room. Mostly all hotels have ice machines. Also, ask if the hotel has a microwave in their lounge or breakfast area.

Hotel Kitchenette


4. Enjoy the local cuisines

You’re on vacation! The fun part about traveling is enjoying new restaurants. You can still eat healthy and enjoy new places too. At some restaurants, you may find a “lite” section on their menu. This just means a smaller portion and cooked without all the bad fats that you don’t need. I know it’s hard to be at a restaurant and see all the less healthy options on the menu. Trust me, if you go that route you will hate yourself for it after. So be sure to ask for water and a side salad before your meal so you’re not tempted to gorge on dinner.

Eat healthy foods while traveling


5. Don’t skip a meal

Believe it or not, skipping a meal doesn’t do the body good. When you skip meals, your body responds as if it’s facing a food shortage and your metabolism slows way down to prevent you from starving. It’s actually better to eat 5 or 6 small meals than it is to eat 3 large meals. Medifast suggests that you should eat every 2 to 3 hours to keep your metabolism running. Now don’t go overboard with this! Eating small portions is the key. So have a healthy snack in between your meals to keep your body going.

Eat Small Healthy Meal when traveling


Don’t give in to those bad food temptations that will leave you feeling depleted, bloated, and tired. Bringing meals with you on a trip may seem a bit odd at first. But with a little planning, you can end up with an extensive list of healthy eating options that beats eating fast food every day. Making better food choices will have a positive impact on your leisure time.


5 Tips on How To Eat Healthy While Traveling


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32 comments on “5 Tips on How To Eat Healthy While Traveling”

  1. Great tips!! This is a tough one!! Especially the junk while in transit!! Seriously so hard to not snack the whole time!

  2. Great , even I try for some ready to eat home cooked meals while we travel and then savour on local cuisines. For kids, I’m more in love with granola bars for quick filling:)

  3. This is a post I hadn’t even realised I needed! Until reading this I hadn’t realised how bad my eating habits are when I’m travelling. Thank you so much for sharing this- great tips!
    Tisha x

  4. Great ideas! We don’t travel much, but its such a great idea for the few trips we do take.. now if we had more ideas for the dogs…

  5. Great tips – I agree eating while travelling does take some planning. Cooking yourself really helps, adn healthy snacks, particularly if you’re hiking to keep energy levels up!

  6. Yes, We are what we eat! Love the quote and that’s our quote for our mobile home as well! Fo us stay healthy while traveling, we do also try to eat lots of raw foods like nuts and salad in our diet! 🙂

  7. These are great tips!! I struggle with eating healthy while traveling, so i’ll have to try this! One tip that I use often is the drinking water tip.. I find that sometimes i’m not hungry at all but thirsty! So once I drink some water i’m good to go lol.

  8. Homely meal is the best option during short trips. But it’s not possible in long journeys and we should take extreme caution while having foods from unfamiliar places. It’s better to go with local authentic restaurants or home stays for safe, pleasant journeys.

    Thanks for the share,

    All the best.

  9. Some great tips here! I find it so hard to eat healthy when I’m away as I often use the quote ‘I’m on holiday after all’ x

  10. These are great tips for eating healthy while on the road, thank you so much for sharing! I have eaten way too much fast food while on the road in the past.

  11. Great advises! I truly appreciate and enjoy reading your post as I always look for a healthier option. And one of the hardest thing to enjoy being healthy while travelling and these tips are really helpful.

  12. I’m proud to say I incorporate all these tips into my travel lifestyle. I bring a reusable water bottle, I cook my own food most of the time, I bring snacks (fruits and nuts, usually), I explore the local food culture, and I don’t skip meals. 🙂

  13. Those are such amazing tips to know. I am so glad that I have able to read this. We are planning for a long trip and this really helps

  14. I find that sometimes even commuting to and from work leaves me hungry and thirsty. I always keep an extra bottle of water in the car and bring things like carrots and mozzarella sticks to snack on.

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