Tips for eating healthy while traveling!

It can be hard while you travel to continue to eat healthy! This is because there is so much temptation for junk food to be eaten, plus you have little time to actually sit down and have a decent meal. Chances are you are just eating or buying whatever food you find first that sounds the best at the time, but this can cause you to feel sluggish and bloated. These are some great tips on how to eat healthy while traveling.

Be aware of what you’re drinking!

It can be so easy when traveling to grab a soda real quick and keep moving along. However, that soda has so many calories and sugar that you’ll soon get a sugar high followed by a sugar crash. The best thing to do is bring a reusable water bottle with you on an airplane, train or in a car.

You eat where you stop

If you walk into a fast food restaurant, you will more than likely order something from the menu. The best thing to do is avoid these kind of places. Skip the McDonald’s for a smoothie or a small cafe that has healthier options. You can also pack snacks in your carry on luggage or bring healthy snacks for the road trip. The most important thing to remember is to have a large healthy breakfast before traveling. It will keep you full longer and give you less cravings.  You can make these snacks at home and bring them with you!

Eat less more often

We all know we are suppose to have three balanced meals a day, but we often don’t time out exactly when we will have these meals. This can result in eating in overeating after a long day of fasting. The best plan is to have six small meals a day.

You still have three balanced meals but they’re smaller portion sizes and you add two snacks into the mix. This will help curb hunger and overeating when you finally sit down to have a meal.  An example of six meals a day is:

Breakfast: A hardboiled egg with fresh fruits and whole wheat toast with a healthy fat

  • Snack 1: Yogurt
  • Lunch: A piece of chicken with steamed veggies
  • Snack 2: Fresh veggies or almonds
  • Dinner: A portion of protein, a side of complex carbs and some fresh vegetables.

This is a rough idea of what to have! It’s important to make these meals for your dietary needs and wants throughout the day.

Get plenty of protein

You’ll want to get plenty of protein in while you're’ traveling. If you’re on a plane,  you can’t bring anything that needs refrigerated. (Kinda a no-brainer.) So, you’ll want to bring non perishable items like:

  • Protein bars
  • Peanut butter with pretzels
  • Almonds
  • A scoop of protein powder

If you’re traveling by car and have a cooler your options can vary. You can bring hard boiled eggs, yogurts, cottage cheese with a low percentage of milk, the same non-perishables as listed above, along with protein drinks.

Avoid the “feel bad” foods

We all know what these foods are. These are the processed fatty foods that are super unhealthy and not good for you at all. What are the some common “feel bad” foods to avoid while traveling?

- A  sandwich in an airport or gas station will probably be made out of white bread. The lack of fiber can cause bloating and a tired sensation.

- Avoid store bought fruit juice. You may assume it’s healthier for you than soda, but in all actuality, there is just as much sugar if not more in store bought juices than soda products.

- If you do not have Celiac disease, avoid constantly eating gluten free food.

- Processed foods in general.

- Very salty foods

If you aren’t traveling by plane, then here are some tips on how to eat healthy once you get to your hotel.

The balance of traveling and eating healthy can be a hard thing to master. The tricks and tips above should be able to help you on your business or family travel plans!


It can be difficult to stay on track with eating healthy when you are traveling for business or pleasure. Luckily, at EVEN Hotel your wellness can be one of your top priorities while you’re away from home.

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