Health & Fitness
A collection of write-ups with health care tips, expert advices and inspiration for overall wellness and fitness.

How To Eat Healthy While Travelling

To make the most of travels you need to eat healthy and stay healthy. You might already be wanting to make this happen and have various hacks, see which ones in here have you missed, if at all. Happy travelling!
Food habits during travels
Lima-France is An industry leader in developing and manufacturing food machines and the writer of this piece is a part of this amazing company. She thinks one must always be aware of maintaining good health while travelling to ensure you come back stress free and great spirits instead of consumed, strained and weaker. Here's a list of hacks she has.

When we think of eating while travelling, usually fast food comes to mind. However, just because you are travelling does not mean you have to ruin weeks of effort maintaining your diet. Most of the time, the food available on the road are packed and rich in all kinds of substances that will leave you feeling tired, depleted, and bloated.

Eating healthy while travelling will help you relax and allow you to enjoy the journey to the fullest. It is common knowledge that healthy food and plenty of water maintain the energy level longer, assists in quick recovery, and fuels the muscles.




Below are are some healthy eating tips you can include in your diet while you are travelling on a vacation with friends and family.

Food habits during travels Pack Snacks in the Bag

The foods available in restaurants use highly processed ingredients, which contain a high amount of unhealthy and trans fats. Homemade food is far healthier and tastes better; packing the next meal is a great strategy to help you cut down on the intake of junk food. In addition, rather than visiting a restaurant, you can look for grocery stores or supermarket and pick fruits, which is a great healthy substitute for junk food.


You don’t need to avoid restaurants on your vacation. Remember! Restaurants do not mean only pizzas, cheeseburgers, fries, or lasagna. If you are going to dine out, munch on something healthy. Here are some options you can choose:

  • Grilled Chicken Sandwich
  • Chicken and Vegetable Salad
  • Veggie Burger without mayonnaise
  • Lemon water and green tea instead of soft drink and coffee
  • Creamy Mushroom Soup
  • Green salad
I hope you understand the type of food I am suggesting. If not, you can choose from the list.

Consume tons of Water

We need water for every function in the body. While travelling, the body requires more water than usual because of the extra activity. So drink plenty of water as it helps your skin remain hydrated, flushes the toxins out of the body, and prevents overeating. While travelling, you may be exposed to the sun for long hours; drinking water helps avoid the symptoms of overexposure to the heat and sun. And surprisingly! Water also helps avoid junk food craving and travel lag.

Bulk Up on Protein

Food habits during travels


Most fast foods are rich in carbohydrates, the companies making them have intended it that way so you can consume more. You see, carbohydrate digests faster, making you hungry again. Whereas, protein takes a long time to digest and will keep up full throughout the day. Choose healthy proteins such as salmon – it is one of the richest and among the few sources of Omega-3 fatty acids, fish, egg, and chicken. Mix these proteins with green leafy vegetables such as lettuce and you have a tasty protein-rich salad, which will keep you satisfied all day long.

Eat Frequently but in Small Quantity

Eating frequently while travelling sends a signal to your brain that there is plenty of food available, so burning through the calories is ok. Eating too much in one sitting tells your brain that there might be leaner times ahead and the brain prepares the body for the situation by storing the calories in the form of fat. Additionally, eating a lot in one go can also make you bulkier.

Avoid Excessive Sugars

When travelling, we often substitute water with soft drinks or coffee as they contain huge amount of sugar. Instead, go for lemon water or mint water; they too contain some amount of sugar but are a much healthier option. If you have a sweet tooth? Do not worry! You can go for gelato; it is a low-fat ice-cream. Sometimes a lot of sugar is added to otherwise healthy food such as Chinese sauce, creamy yogurt, and cereals. You should watch out for these foods, as they are too much of temptation while you are travelling. Instead, opt for foods that contain natural sweeteners such as fruits and dairy products.


Reduce Meat Consumption and Increase Eating Fruits and Vegetables

Food habits during travels



Fruits and vegetables are essential for the body to function as they contain numerous vitamins and minerals. Reducing the amount of meat, you consume especially red meat can lower the blood pressure, reduce the chances of heart attack, and enrich your holistic health. Therefore, include fruits and veggies in the diet.

Eat Whole Grains

Whole grains are highly beneficial to your health and the good news you can find them anywhere. Whole grains such as oats, quinoa, brown rice, wild rice, etc. can be found in any supermarket. Try to eat whole grains instead of refined carbohydrates such as white bread, cookies, and sugary cereals.After reading this article, we hope that you will make healthier food choices while travelling.

Copyrights © 2019 Inspiration Unlimited eMagazine


Any facts, figures or references stated here are made by the author & don't reflect the endorsement of iU at all times unless otherwise drafted by official staff at iU. This article was first published here on 22nd January 2019.

Have something to share? Drop us a line below!
Top Read
Of The Month
How Organic Skin Care Can Make You More Healthy and Beautiful