Eating healthy while traveling is a challenge. Generally our system is off schedule and we subject our bodies to increased stress by; waking up early, drive times, long hours at the airport, on an airplane and extended meetings with clients or colleagues. Throw in a time change and I’m not sure if I’m coming or going.  I’m usually in unfamiliar surroundings and now have to find healthy foods to eat?

Plan Ahead

Have an idea of when and where your next meal will be will. Often times we make poor food choices due to lack of planning. I’m starving, and see a fast food restaurant.  Before you know it, I just consumed 1000 calories, lots of fat, sodium and carbohydrates. To avoid this, carry a snack such as fresh fruit or vegetables, some mixed nuts or trail mix to fuel your body until the next meal.  Carry a bottle of water with you to stay hydrated especially when flying.

Drink Water

Drink lots of water. Drinking a glass of water when you begin to feel hungry can satisfy the hungry sensation for a while. Avoid artificially sweetened soft drinks and fruit drinks.  If you drink an alcoholic beverage limit the high sugar drinks and stick to drinks with tonic, club soda.  Wine or light beer is also an excellent choice.

Avoid Fast Food

If you do eat at a fast food restaurant there are still some better choices such as salad with an oil and vinegar dressing on the side, a wrap or fruit and yogurt parfait. Drink water or 100% fruit juices and avoid soda which has lots of sugar.


Choosing fresh options are generally the healthiest choices.  Fresh fruit, an omelet with fresh vegetables or oatmeal are great breakfast options.  Anything whole grain is preferable such as cereal with low fat milk. Yogurt, cottage cheese and hard boiled eggs are good sources of protein with few calories. Ask for fruit or vegetables instead of French fries or chips.  For an entree consider fish, lean meats or chicken with little or no sauce and vegetables and rice. Grains are good sources of complex carbohydrates.  Split a large entrée with your coworker or traveling companion and order a soup or salad.

Making good food choices when travelling is more difficult than being at home, but with a little thought and planning maintaining a healthy diet is possible.

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