Stay healthy while traveling with protein snacks, smart restaurant swaps, hydration, probiotics, mocktails and daily movement to support digestion, immunity and weight balance on vacation.
Besides questions about healthy snacks, the second most popular question I get is, “how do I stick to my plan and stay healthy during vacation/travel?” Many of us use vacation as an excuse to abandon healthy eating altogether, and while it’s definitely nice to celebrate and sample local cuisine, some folks who are following specific plans to manage health issues or reach goals may want to be a bit more strict. Follow these tips to stay healthy while traveling.
Healthy Travel Tips
1. Don’t “save up” for a fancy big meal at night by skipping meals prior. You may want to indulge in local fare, but plan ahead. Make sure you eat breakfast every day and that you eat in regular intervals. Consider bringing a shaker cup (I use this one) and bring protein powder (I like this one) so you can mix with just water or coconut water or coconut milk. Or better yet, if you are staying somewhere with a kitchen, make smoothies for breakfast! You can often find single-serve portions of protein powder and supergreens mixes at Whole Foods, or just portion out protein powder and pack in your suitcase.
2. Travel with snacks. Bring your own so you don’t get stuck eating junk if you get trapped somewhere with food you don’t want to eat. Make some pre-packaged nuts/dried fruit mix at home in single serve ziplock bags: 1/4 cup almonds and/or walnuts, dried shredded coconut, dried cherries, blueberries or mango, pumpkin seeds. Bring cans of wild salmon and sardines, or Epic bars. I like Justin’s single serving size nut butters and Artisana coconut butter travel pouches. Green apples travel well and are great with the Justin’s almond butter. I also buy small containers of Whole Foods meat and veggie meals for long flights. I like jerky and dark chocolate too; very portable.
Chicken curry and asparagus with Epic bars I took on a recent flight. Doesn’t take up much space and prevents you from having to buy crappy airport food!
3. Research restaurant options before you go out, especially if you’re extremely gluten sensitive. Also be super friendly to your server while communicating your food sensitivities and asking for options. Don’t be afraid to make substitutions: Swap out starchy side pasta dishes for veggies, for example, and ask the server not to bring the bread basket so you don’t fill up on bread. It often helps to get a hotel room with a kitchen suite, or check out Air BnB or vrbo.com to see about staying in a room/house/condo with a kitchen. It can often be less expensive than hotel options, and then you can cook more meals at home. Click here for my tips on how to navigate restaurant dining.
4. Take extra vitamin C and probiotics for immune support & regularity. Magnesium helps sleep and regularity if you get stopped up when you travel (very common). If you have trouble sleeping away from home, try these sleep chews. They really work!
5. Drink mocktails! No need to go out boozing every night. Besides, don’t you want to remember all those great times you had? But you don’t want everyone hassling you about why you’re not drinking, so have a “mocktail”: make or ask the bartender for sparkling water/club soda with a splash of cranberry and squeeze of lime. Looks just like a vodka drink. Then you can make fun of all your friends after they get drunk. If you are drinking, alternate water with booze and stick to lighter alcohol like vodka/soda and lime or a glass of red. You’ll feel so much better. If you do overindulge, drink coconut water for hangovers, and drink plenty of water with lemon all day.
6. If you want to have dessert, choose sorbet (light, and dairy and gluten free), or split the dessert with your dining partner. Start off dinner with a leafy green salad, then take 1/2 your main course meal home with you for leftovers; I often eat these dinner leftovers for breakfast.
7. Exercise! I always try and stay active on vacation. It makes me feel so much better. Go to the pool; swimming for 20 minutes is great. Or go for a bike ride, take long walks to explore your surroundings, or just do 15 minutes of burst training on the beach. Get a massage, which is detoxifying and health-promoting, and sit in the sauna. Sweating is excellent for releasing toxins. Get out there and have fun!
Frequently Asked Questions
How can I stay healthy on vacation without feeling deprived?
You can enjoy vacation food while protecting your health by planning balanced meals. Eat breakfast, avoid skipping meals, and keep blood sugar stable to prevent nighttime overeating. Packing smart snacks reduces reliance on processed airport or roadside options.
What snacks are best to pack for travel?
Portable protein and healthy fats travel well. Nuts, nut butter packets, jerky, dark chocolate, canned wild salmon, and green apples support steady energy. Pre-portion snacks before leaving home to prevent overeating and maintain blood sugar balance.
How do I handle restaurants with food sensitivities?
Review menus in advance if you have gluten or dairy sensitivities. Ask for simple substitutions such as vegetables instead of pasta and request no bread basket. Clear communication with servers reduces stress and supports digestion while dining out.
Should I drink alcohol every night on vacation?
Frequent alcohol can disrupt sleep, hydration, digestion, and energy levels. Try sparkling water with cranberry and lime as a refreshing alternative. If you choose to drink, alternate with water and keep portions moderate to minimize next day fatigue.
What supplements help while traveling?
Travel can strain immunity and digestion. Vitamin C and probiotics may support gut balance and immune resilience. Magnesium can help with sleep and constipation when routines change. Simple, targeted support helps maintain energy during trips.
How do I avoid overeating at dinner?
Start dinner with a leafy green salad and eat slowly to improve fullness cues. Share dessert or choose lighter options. Eating balanced meals earlier in the day reduces cravings and helps prevent nighttime overeating or digestive discomfort.
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Welcome to my site! I am a holistic nutrition consultant based in California, though I work with clients all over the world. I love houseplants, dogs, snow sports, and music that doesn't suck.
