A guide to eating healthy while traveling

It’s summertime! This is a popular time of year for traveling and you may be wondering how you can eat healthy while in vacation-mode. 

As a dietitian case manager at Blue Cross and Blue Shield of North Carolina (Blue Cross NC), I help members meet their nutrition goals – even with changes in routine. And as a person who also enjoys a good vacation (looking at you, Kure Beach!), I know how difficult it can be to eat healthy while traveling. That’s why I mapped out this guide to help stay on track – with wiggle room to enjoy some less healthy treats.  

Think about your travel plans. 

• Are you going by car or plane? 
• Will you be able to make meals where you’re staying? If you won’t have access to a full kitchen, will the place you’re staying have a microwave or mini-refrigerator? 
• Do you have a relaxing vacation with lots of free time or a packed itinerary full of activities? 
• Are you planning to go to a local grocery store to stock-up on essentials? 

Answering these questions will help you plan meals and snacks that make sense for your surroundings.

For travel days, bring snacks that contain protein, fiber, and limited added sugars for a satisfying option that keeps you full longer and gives you energy. 

Non-perishable foods are great for eating while traveling. Here are some examples: 

• protein or granola bars – watch out for too many added sugars 
• air-popped popcorn
• whole-grain crackers
• whole fruit or dried fruit
• nuts or nut butter
• roasted chickpeas

Perishable foods are also a great option if you have access to a cooler. Try these: 

• single-servings of cheese
• yogurt
• sandwiches made with whole-grain bread
• hummus with cherry tomatoes or baby carrots
• pre-cut bell peppers

Include a breakfast with a whole grain, a protein, and / or a serving of fruit for a high-fiber and filling meal. By including a well-rounded breakfast, you’ll stay full longer, have energy for any activities at the start of the day, and more easily resist the attempt to over-indulge in sugary snacks or drinks when your energy is low. 

Healthy breakfast options include:

• oatmeal or Greek yogurt with fruit, nuts, or nut butter
• whole-wheat toast with avocado, chia seeds, and tomato
• whole-wheat toast with nut butter and sliced strawberries
• whole-grain cereal with sliced fruit and milk
• scrambled eggs with spinach, cheese, and turkey bacon

Vacations are not like being at home – that’s the point! 

Don’t expect your routine around eating and physical activity to look exactly the same while traveling. You may cook more often at home but want to check out local restaurants while traveling. Scope out restaurant menus beforehand for healthy options and decide which meals you will cook versus dine out. 

Plan for your priorities and adjust your goals reasonably to help you stay positive and proactive. 

What would you like to indulge in? For me, it’s a shaved-ice treat while walking on the pier at the beach. 

Prioritize the treats you care about and leave out the rest. 

Leave any guilt about over-indulging at the door once you’re back from vacation. Ease back into your routine by making easy go-to meals you know you enjoy. 

Pre-plan by ordering groceries for delivery or pick-up on your return. Try a short-term meal delivery service as you transition back to your normal routine.

What went well and what didn’t? What will help you for the next vacation? 

Save your lists for planning your meals and snacks to re-use at a later date. Keep in mind your goals around healthy eating so you can continue to be consistent while on vacation.