6 Travel Nutrition Tips for Eating Healthy While Traveling

How do you find healthy food on the go when travel has you jumping from place to place?

For most travelers, finding nutritious food on the road can feel like a never-ending grind. From airport terminals packed with fast food to hotel menus that aren’t much better, finding meals that actually give you energy is almost impossible. And if you’re a travel runner, it’s even worse — especially when lacing up in a new city or hitting a new trail.

But this guide is here to make that easier.

With practical tips, you’ll learn how to navigate new places, find delicious and nutritious foods, and maybe even come away with some clever hacks for stashing snacks mid-run.

Let’s dive in.

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6 Travel nutrition tips to keep you healthy

1. Plan ahead to avoid fast food and other unhealthy food options

A little planning goes a long way.

It can also save you from impulsive food choices, and keep you energized. So it’s crucial to do a bit of research to save yourself the work in the long run, or downright falling off the bandwagon.

Here are some tips to help:

• Look up the food options at your destination: Check nearby grocery stores or farmers’ markets. Local produce and whole foods are available everywhere, and they’re usually cheaper than alternative options. Do the same for restaurants to find health-conscious choices (see step #4 for more)
• Choose accommodation with a kitchen: Many hotels, rentals, and Airbnbs offer basic kitchens. Even a microwave or fridge helps you prepare meals (see step #3 for more).
• Plan the first meal after arrival: Avoid grabbing snacks in the airport, which are often unhealthy and expensive. Know what you’re going to eat, whether it’s something you packed or something when you land — but plan ahead.

Same goes for hydration as well. Travel is naturally dehydrating, so be sure to drink enough water.

2. Shop at local grocery stores and Cook at your accommodation

This is my favorite travel nutrition tip.

Simply cook at your accommodation (if possible) like you do at home! I often stay in Airbnbs, at Kampgrounds of America (KOA), and other places that have kitchens when I travel. And that makes it easy to cook my own meals, which saves money and helps me eat healthy.

Here’s what to do:

• Book a stay with a kitchen: Pretty straightforward. You may have to pay more, but you’ll save money on food and keep yourself healthy.
• Check if it has basic appliances: Look at what appliances it has to get an idea of what meals you can make. Whenever Kaitlyn and I see a crockpot in the images, we’re ecstatic.
• Shop at local grocery stores or markets: You’ll get the freshest produce and it’s often cheaper. When Kaitlyn and I stayed in Tirana, Albania, we were at the local open market every few days to stock up on cheap (and healthy) produce.
• Meal prep for the week: You don’t have to do this, but it’ll make it easier if you have a busy travel schedule. Just grab your meal and snacks for the day and head out.

This is my biggest hack to sticking to somewhat healthy food on the road. Don’t get me wrong, I’m not cooking every meal at home. I still enjoy going out and trying the local spots wherever I am.

But, cooking at home most days will help balance out the cost and health factor.

3. Pack nutritious, travel-friendly snacks for healthy eating

This is probably the smartest (and tastiest) way to eat healthy on a trip.

With a few healthy snacks on hand, you can skip all the processed and overpriced junk food in the airport and in a city.

Aim to get non-perishable items. Things like nuts, granola bars, or even just chickpeas are great protein-heavy choices. Also, mix in some fruit and veggies if you can. Things like dried fruits won’t go bad (though they are high in sugar). And to stay hydrated, focus on just drinking water or adding an electrolyte pack for some flavor.

Avoid things like soda, sports drinks, and other options that are heavy in sugar.

Ultimately, it depends on what you like. But experiment with different snacks and you’ll ditch the airport food before you know it.

4. Narrow down healthy restaurants and eat leftovers

If you’re someone who must eat out — whether you love trying new restaurants or don’t have a kitchen — you can still rock a healthy diet.

Platforms like Yelp, HappyCow (for vegans and vegetarians), and more platforms help you narrow down a list of restaurants pretty easily. And a simple Google search of “restaurants near me” usually pulls up a big list. But it will take a bit more searching compared to other websites.

They key is to focus on local and fresh food.

Farm-to-table, organic, or vegan/vegetarian restaurants are usually great choices. Locally-sourced ingredients are one of the most essential things to focus on here. And, if you’re unsure, ask a local. They always know the best recommendations and good eats you won’t find on the internet.

Last, once you arrive at the restaurant, focus on grilled, baked, or steamed options. Usually these foods have lower fat and calorie content than fried or sauteed foods. Also try to get lean protein, salad, ample portion sizes, etc. to stay within budget and nutrition.

I usually order something large that I hopefully won’t finish in that sitting and I can take for leftovers. That way, I knock out two meals for the day and basically split the meal cost in half.

Is that two travel nutrition tips for the price of one?! I think so ?.

5. Hydrate constantly and wisely

Hydration is one of the most overlooked travel nutrition tips.

We all know that. But, if you’re like me, hydration can sometimes fall off-the-radar, especially while running and sightseeing. And before I know it, I’m looking like dehydrated Spongebob sitting in Sandy’s Dome.

And hydration is even more important for runners (which is why this tip is a reminder to myself as well!). So always have a reusable water bottle with you. This reduces waste and makes it easy for you to access instead of having to search. Also pay attention to signs of dehdration: dizziness, dry mouth, headaches, or dark urine are all symptoms.

If you need to, add electrolytes to your water. This replaces things like sodium, potassium, and magnesium which helps with the travel, too. Personally, I’m a fan of Liquid IV and Nuun tablets. Though I often use Tailwind on most runs.

6. DIY breakfasts for longer energy

Breakfast is, hands down, my favorite meal of the day.

I love waking up, starting my day with some delicious food. And breakfast food is definitely the overall GOAT of meal foods (don’t argue, I’m not hearing it!).

But, there’s not always time when you’re traveling. So, choose some easier options. Things like:

• Overnight oats or oatmeal
• Yogurt
• Smoothies
• Avocado toast (with eggs for some extra)
• Hard-boiled eggs

Plus, all of these foods are relatively easy on a runner’s stomach. So, with a little time to digest, you won’t feel that eternal fire in your core as the food you ate before the run makes you regret it.

These foods are also available almost anywhere and are usually pretty cheap, so this is one of the easier travel nutrition tips to follow. So that’s always a bonus.

Hopefully these travel nutrition tips helped!

Eating healthy while traveling doesn’t have to be a headache.

Some quick planning, smart snacking, and good restaurant choices, and you’re well on your way to keeping your nutrition in check. And if you’re a travel runner, these travel nutrition tips will help you recover and stay energized for all your runs while traveling.

So, I hope this post helped give you some direction for your next trip. And, if you want more tips for your travel running adventures, sign up for my newsletter to get new trails, gear reviews, and tips in your email every month! ?