How To Eat Healthy While Travelling

Travel is fun, exciting and for some, can also be a normal part of their work week. There are two aspects to eating healthy while travelling: first, getting from A to B, and then how to eat well while you’re away. If it’s a vacation, it’s pretty normal to throw all signs of eating well out the window and just enjoy. And that’s totally alright as long as this ‘vacation’ style of eating doesn’t become the norm. It’s harder to get back on the wagon after falling right off into the ditch than it is to hang on to some of what you usually do.

I’ve just been exploring Arizona on an RV trip with my kids (aged 12 and 14) after a four day conference, so I’ve had some business travel and then the vacation part right after. I brought staples with me for both parts of the trip. I’ll share some of those below.

First, some essentials:

  1. Request a fridge whenever you’re staying in a hotel. Let them know in advance that you won’t be needing the mini bar so they can empty it out before you arrive.
  2. Plan what meals you can be in charge of and eat in your room or wherever you’re staying. Prepping before you go is essential. For instance, breakfast is a great place to start. If you can get that nailed down, the rest of the day can be navigated depending on the type of travel; play or business.
  3. Know the rules of what you can take with you, either in your carry on or checked luggage. No liquids over 100ml can be taken through security and that includes smoothies, yogurt and chia pudding. I have taken oatmeal in a thermos on a flight to the UK, but that was years ago.
  4. Scope out where you’re staying and what’s around you. If there’s a supermarket, Wholefoods or other natural foods store on the way from the airport to your hotel or nearby, know that you can stop in and stock up. Or better yet, book your hotel or lodging within walking distance so you can shop daily.
  5. Know that you can order from Amazon or other online retailers and have items delivered to your hotel before you arrive.

Take or pack in your checked bag or carry on:

  • Nuts like almonds, walnuts, brazil nuts.
  • Dried fruit like figs, raisins, dates.
  • Granola
  • Crackers
  • Kale chips
  • Dark chocolate
  • Healthy granola bars
  • Hard boiled eggs (yes, you can take them with you!)
  • Chia seeds
  • 2 cup mason jar
  • Small container of maple syrup or honey
  • Protein powder

Buy when you arrive:

  • Greek yogurt
  • Fresh fruit; berries, bananas, apples
  • Cut up veggies like baby carrots
  • Hummus or other protein-rich dip
  • Almond or other tetra-packed milk
  • Eggs, if you haven’t brought them
  • Guacamole


  • Make up chia pudding in your mason jar. Recipe here.
  • Hard boil your eggs in the coffee maker. Check out this BT Toronto segment for the how-to.
  • Make up a cracker, guac and hard boiled egg breakfast or snacky dinner in your room.
  • Greek yogurt, berries, chia seeds and granola can be eaten any time of day.

Travel and eating fast food is a common go-to, but it doesn’t have to be the burger and fries kind of fast food. With the above ideas, you can figure out what works best for you and totally rock your trip while feeling and looking great and not tipping the scale the wrong way on your return.

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