Trouble Eating Well When You Travel? Try These Tips!

Trouble eating well when you travel?

Us too! That's why we've created a great list of tips to try while on your next adventure.

One of the absolute joys of traveling is getting to taste and savor new, delicious foods — whether you’re road-tripping across the state or flying halfway around the world. And part of the fun is letting go a little, indulging in things you might skip during a normal week at home. After all, it’s vacation!

But let’s be honest — after a few days of going all-in on rich meals, sugary treats, and maybe a few too many cocktails, you start to feel it: low energy, bloating, headaches, dehydration, jet lag… or worse, getting sick mid-trip. And if you have dietary restrictions or sensitivities, the challenge can be even more frustrating.

The good news? It’s easier than ever to eat well while still fully enjoying your travel experience. Here are a few simple tips to keep you feeling your best on the road:

1. Plan ahead — and snack smart.

When you're out of your regular routine, meals can be inconsistent. Skipping meals to "save room" for a big dinner actually slows your metabolism and leads to energy crashes (followed by overindulging later).

Avoid the rollercoaster by keeping snacks on hand — aim for nutrient-dense, high-protein options like:

• Mixed nuts or trail mix

• Hard-boiled eggs

• Firm fruits like apples or bananas

• Cut veggies and hummus

• Natural fruit-and-nut bars

A little planning can go a long way in keeping you energized and balanced.

2. Research restaurants near your hotel.

Before you go, take a look at menus near your accommodations. Many hotels and resorts have dining guides, or you can use apps like AroundMe or HappyCow to find nearby options that match your dietary needs — including gluten-free, vegetarian, and allergy-friendly restaurants.

3. Don’t skip the grocery store.

Local supermarkets and co-ops can be a lifesaver. Stock up on fresh produce, healthy snacks, and allergy-friendly staples. Many even have grab-and-go delis with sandwiches, wraps, and salads. It’s an affordable, convenient way to eat well on the go.

4. Don’t forget your greens (and vitamins).

Travel exposes you to new environments — and new germs. Keep your immune system strong by taking your daily multivitamin and any regular supplements. If you can’t get fresh greens daily, consider packing a travel-size greens powder to mix into water or smoothies.

5. Speaking of smoothies... pack a travel blender.

Yes, really! Small, personal-size blenders are inexpensive (often under $20), lightweight, and suitcase-friendly. Toss in some fruit, veggies, and a scoop of protein powder for a quick, energizing breakfast that sets the tone for your day.

6. Hydrate like it’s your job.

Flying, hotel air, long days of walking — all of it dehydrates you. Add in alcohol or sugary drinks, and you’ve got a recipe for fatigue. Drinking more water than usual will keep your energy up, your skin glowing, and your body functioning at its best.

7. Be mindful of alcohol.

Especially on business trips, it’s easy to drink more than usual. But too much alcohol can increase dehydration, jet lag, and lead to poor food choices. A study in the American Journal of Clinical Nutrition found that consuming more than two drinks can lead to an extra 400+ calories in food and alcohol. Enjoy in moderation!

8. Prioritize your sleep.

We get it — sleeping well on the road is tough. But quality rest is key to keeping your metabolism, mood, and immune system on track. Do your best to get at least 7–8 hours a night. A well-rested traveler makes better choices — and enjoys the trip more!

9. Use the “One and Done” Rule.

Treats are part of the fun — so enjoy them! Just try limiting the indulgent stuff to once a day. Savor that piece of cake, those buttery fries, or the creamy pasta. Enjoy every bite — and then get back to more balanced choices the rest of the day.

Whatever your approach to food while traveling, the goal is to feel good and enjoy yourself. These tips are meant to help you strike that perfect balance.

And when you're ready to start planning your next trip, we’d love to help. From insider tips to seamless itineraries, we’re here to make sure your next adventure is your best one yet. Contact us today — let’s get planning!