Last updated on May 11th, 2025
Whether you’re traveling for work or going on a vacation, if you’re strict about what you eat, your upcoming itinerary may throw your diet out the window.
Regardless, it is difficult to stick to a diet plan when you’re on a trip whether it’s long or a short one. You can’t really rely on outside food too much to maintain your healthy diet plan.
Because of this we have compiled a list of tips on how you can make sure that you eat right even when you’re on the move.
Here are 7 ways you can maintain your diet while traveling.
7 Ways To Maintain Your Diet While Traveling
Stay Hydrated
Let’s start with the most important one, after all, water is life and you need to drink lots of water. Hydration has a connection with hunger and sometimes when you feel hungry, you might just be thirsty. Dehydration not only makes you feel hungry but also adds to fatigue.
Conversely, staying hydrated helps you feel full for the trip. That is why you should always carry a reusable bottle and have at least two to four liters per day, depending on the climate.
It may be tempting to go for sugary or carbonated beverages when you’re on the go, but please don’t. Try to stick with plain water.
Of course, make sure not to drink too much, as you may have to make regular bathroom runs! This can be especially troublesome if you’re traveling by road.
Mind Your Portions
Secondly, when you’re traveling, it is most likely that you will eat at a restaurant. In these situations it is hard to calculate portions sizes, especially when you are also doing currency conversions in your head!
But as a rule, you should avoid eating three full restaurant meals every day. It is tempting, yes! But it only adds to your calorie intake and takes away from your diet plan. However, there is nothing wrong with eating throughout the day if you manage your portion sizes.
So whenever you order in a restaurant, look at the appetizer menu and see the healthiest options. Also, check whether you can order them in smaller portions.
Pack Your Snacks
This follows from the previous point. Depending on the nature of your trip, when possible, pack your own snacks. You can prepare healthy items such as sandwiches and salads, whole fruits, and dry items like nuts, seeds, dried fruits, healthy beef jerky sticks, and protein bars to snack on while traveling.
Remember that traveling is more about exploring and connecting with yourself rather than eating. So avoid the need to have fancy or even local delicacies if they conflict with your diet plan. Instead try to design your own meals where possible.
Avoid Fast Foods
In order to maintain your diet plan, you must not binge on fast foods. But if you feel hungry or just bored, get dried fruits or fresh fruits like apples and bananas to snack on. These will give you energy without putting too many calories in your body.
Healthy alternatives to fast food include fruits and veggies, hard-boiled eggs, nuts and seeds, jerkies, protein bars, cucumber and carrot slices, and whole grain bread. Of course, when making sandwiches, you should avoid processed meats and cheese.
However, you don’t have to give up on taste; opt for chickpea, crushed avocado, or tuna mayo for your sandwiches.
Prioritize Protein
When grocery shopping or ordering at a restaurant, prioritize protein because it helps you stay full and also keeps you sharp and active. This is especially beneficial for business travelers, who not only have to maintain their diet but also look and feel “on.”
Most hotel breakfasts, which are complementary, give you high fiber and protein options. These include eggs, oats, milk, and whole wheat bread.
Have A Hearty & Healthy Breakfast
Speaking of breakfast, the free meal at the hotel can be tempting. You can go for fried pork, eggs, high sugar fruits, and desserts, especially muffins. Yummy!
But that is where you need to focus on your healthy diet goals. Most hotels offer breakfast options that are low in calories and high in protein. So it’s better to focus on those.
Again, this does not mean that you should forgo taste. For example, you can have porridge with some fruit or honey. You can also have whole grain toast with peanut butter.
However, in no case should you skip breakfast. Sometimes travelers find it easy to skip breakfast and would rather snack while traveling. Whether you are following a diet plan or not, breakfast is the most important meal of the day for a reason.
When you have a healthy breakfast, it helps you manage your energy and hunger levels throughout the day. And this is necessary if you want to stick to a diet plan.
Plan Ahead
Finally, the idea is to think about healthy food choices while you are traveling but to also plan out these details as you think about your flight bookings, hotel reservations, luggage, etc.
It’s especially true if you follow a meal plan. A meal plan is tailored to your fitness goals, whether you want to lose weight or if you lift weights.
Knowing your destination(s), you can scout online about nearby restaurants and grocery stores. This way you’d know where to go beforehand regards to your eating
In this case, ask yourself whether it is possible to carry the necessary ingredients in your luggage or whether your destination city has stores or eateries where you can purchase them easily.
If both are impossible, consult your nutritionist or doctor and ask for alternatives that you can use. Yes, you can do your own research, but it is always better to ask the experts.
Conclusion
And that’s about it! Maintaining a healthy diet while traveling may seem difficult at first. However, with these tips, you can make sure that you stick with your health goals in regards to your diet.
Remember, even though it’s okay to enjoy local cuisine and occasional treats while traveling, maintaining balance is key.
So, what do you do about your eating arrangements when traveling? Were these tips helpful? Let us know in the comments section below and if you have any questions, please do not hesitate to ask!
Happy travels and good luck with your fitness goals!
