How to Stay Healthy and Avoid Disaster - Essential Eating & Drinking Tips for Traveling
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I am often asked how I eat healthily when I’m traveling, when my workout schedule is thrown off and I am eating out for every meal.
It’s easier than you think! First of all, chances are you’re walking a lot more than you do at home, plus that means you won’t be boredom eating in front of the TV or computer because you’re out exploring!
Beyond that, here are a few rules of thumb I tend to follow no matter where I go, and they allow me to both explore the local cuisine but not fall short nutritionally.
1. Pack more snacks than you think you need.
It is always better to have something healthy on hand in your bag than running out. My go-to’s that are always in my carry on are at the end of this post.
2. Visit a grocery store.
One of my favorite things about traveling is going to regular old grocery stores in different countries. You learn about the food and culture influencing it (for example, in New Zealand you find a lot of spices for lamb since that is a famous export. In the UK, you will find a lot of varieties of curry spices.) A great side benefit here is that you can bring home interesting spices and other nonperishable items.
But while you are there, you can grab a bunch of bananas or some local fruit or vegetable that will keep for a few days in your hotel (bonus if you have a small refrigerator in the room).
Also look for tea bags, interesting granola bars, chips, or even yogurt (there is a little shop in Aberdeen that has my favorite Greek yogurt for some reason). If you don’t like grocery stores as much as I do, you can certainly skip this suggestion, but it’s an interesting way to try local fruits, vegetables, and healthy snacks.
3. Consider light “cooking”.
I love to cook but don’t want to do it on vacation. I much prefer to go to restaurants to learn about the local culture and regional foods. This requires an open mind at times, so all the more reason to have healthy foods on hand. If you don’t want curry for breakfast (that has happened to me), you at least have an oatmeal cup or protein bar and a piece of fruit as a backup.
4. Be careful with (while consuming enough) water.
You already know to research whether you will upset your stomach if you drink the water wherever you are going (it should be one of the first things you research, I hate to say).
If it is not going to work well with your digestive system, do not brush your teeth with tap water, do not open your mouth in the shower. But two more tips that you might not think about:
Do not eat fresh fruits and vegetables. These have been rinsed in the water you can’t drink, which means you will be ingesting that same bacteria. Opt instead for cooked produce.
Do not drink water unless you see a bottle of water, unsealed. That includes at a resort. Two reasons here:
Before I went to China, a friend from China told me that if I was buying water on the street to be sure the bottle was sealed. Apparently some “entrepreneurial” folks pour tap water into bottles and close them back up. You will thus get sick.
Recently my friend was at a very nice resort with her family and got very sick after drinking a glass of water served to her. She had assumed it was bottled water because she’d ordered that specifically, plus they knew she was American. It was one of those situations where you look back and think “oh yeah, that’s where it went wrong.” Poor girl ended up being fine, but no one wants to spend their vacation (or worse, the flight home) that way.
To recap, make sure you see the bottle of water, and make sure it is sealed. When it doubt, send it back.
5. Probiotics. Don’t forget probiotics!!!
A good rule of thumb is to always take probiotics while you’re traveling (if I’m being honest, you’re better off always taking them, but that’s in a separate post).
I am a big fan of Culturelle®are my go-to and prevent/clear up a multitude of sins (I will not elaborate), plus they are travel-friendly because they don’t require refrigeration.
Use code HHDT20 to get 20% off your first order!
6. Subway. (Yes, the sandwich chain.)
Now bear with me here. Subway is everywhere, and you know exactly what you’re getting (for the most part, at least). When you are really hungry, when you don’t have time for a sit-down meal, or when you’re just sick of the local food (I once took Subway onto a train in Italy because I couldn’t stomach one more mayo-laced panini), Subway is a good choice. Don’t get me wrong – I’m not advocating flying across the world to eat at Subway; I’m just saying it’s a solid backup option that you’re likely to find wherever you are. An added benefit is to see the variety of condiments and toppings in different countries.
Now that I have discussed some general lessons I have learned from staying healthy while traveling, the following are my go-to’s to throw in my bag:
1. Protein bars:
Protein bars are key when you feel your blood sugar dropping. My favorite are Quest bars. They are high quality protein, high fiber, and low sugar…yet somehow they do not taste like kindergarten paste. I always take a ton of these with me and keep one (or five) in my purse as I tour whatever city I’m visiting.
2. Sturdy fruits:
Several mandarins, bananas, and frozen grapes. (I already discussed this in my post covering nutrition tips on a plane.) Grapes are also a great plane food in terms of keeping fresh, plus they are very hydrating. Mandarins are hearty and somewhat indestructible, plus they provide you with the vitamin C you need in the air. Bananas are good not just for the fruit, but also the tea that can be made from the skin and the teeth whitening from the flesh.
However, it is important to note here that sometimes you cannot take produce with you when you deplane. Check local customs regarding what you cannot bring into a country. For example, Australia and New Zealand have very strict laws to protect their ecosystem, so I had to throw away some beautiful strawberries on the plane because I wasn’t allowed to take them into the airport.
3. Assorted snacks with nutritional benefits.
That’s It bars - these are made of fruit and nothing more.
A good way to sneak in some produce when the fresh stuff is scarce. These little guys are exactly the point of taking snacks with you – they help you fill any nutritional gaps you have while you’re on your little adventure. Go ahead and try all the dumplings, because you’ll at least have some fruit to have later at the hotel.
Dried wasabi peas - they’re non perishable, provide a pop of protein, and the wasabi clears out your sinuses. I find them addictive.
Dried seaweed - Trader Joe’s got me obsessed with this, but nori is loaded with health benefits. It is great source of iodine, which supports the thyroid, in addition to antioxidants and a slew of vitamins and minerals. The crunch is also satisfying.
Individual bags of olives - these ones come in a variety of seasonings, so you can keep snack times fresh. They provide a nice dose of heart-healthy fats, plus they’re delicious and satiating.
Made Good bars - these taste like the Quaker granola bars of your youth with an added bonus: each bar has one serving of undetectable produce, including things like beets and spinach. See my comment regarding That’s It bars as to why it pays to have produce built into your snacking.
Kind bars – it hits your sweet tooth but also provides some healthy fats through nuts. My favorite flavors are Caramel Almond and Sea Salt, Almond and Coconut, and Blueberry Vanilla Cashew. There is so much deliciousness, you you should throw a few different varieties into your bag to keep it interesting.
4. Individual packets of oats.
You can add hot water from the coffee/tea machine in the room.
Quaker makes one that is high protein that is also delicious. Top with some of your homemade trail mix from the plane for added flavor and crunch.
All these things are easy to throw in your carry on, don’t take up much space, and are sturdy enough to not get too smushed. Look at these as a safety net rather than the rule of thumb when you travel – I am a big fan of scoping out restaurants to try in advance so I get to try all the interesting things I can’t get at home!
If you want to make sure you don’t forget anything (and don’t want to waste money checking a bag), click here for my ultimate carry on packing checklist!
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