Even though traveling is meant to expand one’s knowledge and awareness, many people end up expanding their waists instead, albeit unintentionally. This is because many people associate traveling with lounging on a beach on a tropical island with a steady supply of drinks.
To other people traveling offers the opportunity to engage in bike tours, interact with the locals and visiting monuments and castles.
However, it is not a crime to indulge in drinks and cuisine that you are unlikely to get the chance to try at home because this indulgence is also part of the experience. The problem is when you overindulge in the wining and dining.
Below are tips on how to eat healthy while traveling abroad.

Healthy snacking

While going to the airport, you can pack some snacks from home so that you have a much healthier alternative compared to the fast food available at the airport. You can also pack a sandwich that has peanut butter for that extra protein.

Don’t forget to carry water or any other healthy drink such as fresh fruit juice. The following snacks are not only healthy but also easy to pack. They are:
  • Nuts
  • Dried fruit
  • Dry oatmeal cup- which you can add hot water once you have passed the security check
  • Turkey sandwiches
  • Rice cakes
Not only is packing snacks for when you are on the plane, but it is also good to carry snacks even once you have reached your destination. Healthy snacking will keep you healthy.

Call in advance

You can make things easier for yourself by calling the airline if you are going on a flight that is going to serve meals and finding out about their menu.
Upon your request, the airline may consider your health needs and offer meals that are low in fat, vegetarian, low sodium or gluten-free meals. You can also avoid the airline food by carrying your own food.

Choose the right restaurant

The decision you make on the restaurant you visit can either make or break your diet. When selecting a restaurant, keep in mind the same considerations that you would have if you were back at home.

These include:
  • Have a look at the menu if it is available online so that you know which restaurants to visit once you land.
  • Do not go for fried meat, rather choose meat and fish items that are broiled, grilled, roasted or poached.
  • Choose either fried, steamed or sautéed vegetables.
  • Ask for dressing on the side to accompany your meal. For example, you can request for mayonnaise, cheese or sour cream.
  • Limit your alcohol intake. It is advisable that you don’t drink if you are going to drive. If you are the driver and you really want to drink, and then go for a glass of wine or lite beer.

Only eat when hungry

You may end up being too hungry or overeating throughout the day because of time lapse and the availability of food. Nonetheless, it is always good to eat only when you are hungry so as to avoid overindulgence. One of the good things about eating only when hungry is that it will slow down your weight gain.
Foods such as cheese and cream are easier to consume even if you are not necessarily hungry. Be careful with them. In addition, do not put too much cream on your dessert when you are already full as you will only continue eating the dessert because it tastes good. Remember to also avoid adding too much cream in your coffee.
The other food that is easier to keep eating even if you are full is nuts. Make sure that you take the amount of nuts that you are going to snack on and don’t carry the whole container of nuts as you are more likely to eat all the nuts even if you had already eaten.


Keeping the above tips in mind will not only give you the extra energy boost that you may need while traveling, but they will help you stay fit and active even when you go back home.