Travelling is exciting, but it often comes with irregular meal times, limited healthy options, and the craving to have fast food. Whether you’re hopping on a work trip or heading out for a vacation, eating right while on a trip seems tough. Long journeys, delayed flights, and different cuisines make it easy to overindulge or grab whatever is convenient.
But staying healthy while travelling doesn’t have to be complicated or tough. According to Pratiksha Kadam, Chief Dietitian at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, “Small, smart choices can make a big difference. Eating well while travelling is all about planning ahead and being mindful of your options.”
So if you’re travelling soon then here are 10 simple ways to help you eat right, stay energetic, and enjoy your trip:
1. Pack healthy snacks
Carry high-fibre, high-protein snacks like nuts, seeds, fruit, yogurt, air-popped popcorn, or roasted chickpeas. Kadam explains, “Non-perishable snacks are lifesavers during long journeys when healthy options aren’t available.”
2. Maintain regular mealtimes
Even on busy travel days, try not to skip meals. Eating at consistent intervals keeps your energy levels steady and prevents overeating later.
3. Choose wisely at airports and stores
Airports, railway stations, and highway stops increasingly offer healthier options such as salads, cheese plates, fresh fruit, and baked snacks. Dietician Gulnaaz Shaikh from KIMS Hospitals, Thane, adds, “Knowing your options before you arrive helps you avoid fast food temptations.”
4. Stay hydrated
Dehydration can make you feel tired or even hungry. Carry a reusable water bottle and sip water, fresh juices, or herbal teas throughout the day instead of sugary drinks.
5. Start your day with a nutritious breakfast
A balanced breakfast sets the tone for the day. Try Greek yogurt with fruit and nuts, oatmeal, or whole-grain toast with avocado. Kadam says, “Even a quick, healthy breakfast helps you make better choices all day.”
6. Research restaurants before heading out
Check menus and reviews of restaurants at your destination. Knowing where to get healthy meals makes travelling easier and helps you enjoy treats without overdoing it.
7. Watch your portions
Restaurant servings are often large. Share dishes, ask for half portions, or save leftovers for later. Shaikh explains, “Smaller portions let you enjoy more dishes without feeling bloated or overwhelmed.”
8. Include protein-rich meals
Proteins such as eggs, chicken, fish, tofu, or legumes keep you full longer and maintain energy. Whenever possible, pair protein with vegetables and whole grains to avoid mid-day energy crashes.
9. Be mindful with treats and alcohol
It’s tempting to indulge in desserts or cocktails, but excess sugar and alcohol can dehydrate you and disrupt sleep. But you can still enjoy local specialties in moderation, and pair drinks with plenty of water.
10. Listen to your body
You must pay attention to what your body needs. Listen to your body: eat slowly, enjoy your food, and stop when you feel full, not overly stuffed. Kadam adds, “Mindful eating helps you enjoy your trip without overdoing it.”