Healthy on the Highway: A Registered Dietitian's Guide to Eating Healthy During Extended Travel

One of the most enriching parts of traveling is experiencing the local food culture. As a Registered Dietitian and a passionate traveler, I fully support some indulgence! Diving into a bowl of authentic pasta in Italy or enjoying a fresh pastry at a Parisian café enriches the mind, soul, and body. A week-long vacation where you eat a little differently than usual isn’t going to destroy your long-term health goals.

But what happens when travel extends beyond a simple one-week vacation?

Whether you are embarking on a summer internship abroad, traveling routinely for business, or navigating a temporary military assignment, frequent or prolonged travel presents a unique challenge. Without a routine, it’s easy for your healthy-eating habits to stall.

The good news? With a little extra planning and intentionality, being on the road doesn’t have to derail your health. Here is my expert guide to staying on track, no matter where you unpack your bags.

1. Master the Art of Dining Out

Restaurants are making incredible strides in offering healthier alternatives—you just have to know what to look for. When ordering, keep these tips mind:

• Portion Control: Often, the issue isn't what you are eating, but how much of it. Restaurants routinely serve double or triple the standard serving size. Ask your server to package up half of your meal in a to-go container right away so you aren't tempted to overeat, giving you a bonus meal for later.
• Decode the Cooking Style: Scan the menu for keywords. Opt for dishes that are steamed, grilled, baked, or broiled. Try to limit items described as creamy, fried, battered, or crisp.
• Sauce on the Side: Creamy dressings and heavy sauces can secretly pack hundreds of extra calories. Always ask for sauces and dressings on the side so you can control the portion.

2. Navigate the Grocery Store Like a Pro

You don't need to eat every single meal at a restaurant. Even without a full kitchen, you can stock your temporary space with nutritious, convenient options:

• Smart Frozen Meals: Don't write off the freezer aisle! Not all frozen meals are loaded with sodium and fat. Read the nutrition labels to find options that align with your goals. Brands like Healthy Choice and Lean Cuisine are excellent, portion-controlled starting points.
• The Deli Counter: Look for grab-and-go options like pre-made salads, wraps, turkey sandwiches, and rotisserie chickens.
• High-Protein Staples: Keep your energy steady with easy, no-cook protein sources. Stock up on tuna or chicken pouches, cottage cheese, Greek yogurt, hard-boiled eggs, and single-serve peanut butter packs.
• Fresh Produce & Whole Grains: Look for pre-cut or ready-to-eat fruits and vegetables. For fiber, grab whole-grain bread and instant oatmeal packets that only require hot water.

3. Assess Your Accommodations

Lodging options vary wildly, from a bare-bones hotel room to a fully-equipped Airbnb kitchen. Before you arrive, check what amenities are available to you. If you have a microwave and a mini-fridge, you can easily prepare a variety of healthy meals. (And if you get truly desperate, you can even use a hotel coffee maker to heat up water for oatmeal or boiled eggs!)

4. Get Creative with Movement

Maintaining your fitness routine while traveling requires a bit of flexibility. When a traditional gym routine isn't an option, try these alternatives:

• Explore on Foot: Walking is the best way to immerse yourself in a new city. Skip the rideshare apps and walk to your sightseeing destinations. You can also use apps like AllTrails to find local walking and hiking paths near you.
• Filter for Fitness: When booking accommodations, prioritize hotels that feature an on-site fitness center.
• In-Room Workouts: Your hotel room can easily double as a private gym. Pack lightweight, travel-friendly equipment like resistance bands in your suitcase. A quick internet search for "bodyweight exercises" will give you endless routines, or you can follow along with free workout videos online.

The Bottom Line

Frequent or prolonged travel does not have to be a death sentence for your health goals. By applying a little foresight and adaptability, you can successfully maintain your well-being, stay energized, and fully enjoy the journey ahead.

Safe travels!