4 Tips To Stay Healthy While Traveling

by Lisa McCune, MS, MPH, RDN, LDN

Last Updated: July 6, 2021

Summer is finally here, which means many people will be hitting the road for their next adventure! Traveling is exciting and fun. Enjoying new and different foods is part of that experience. However, we may be worried about staying healthy with the interruption of our normal routine. After a year of COVID chaos, many people have committed to getting healthier this year and don’t want a vacation to slow their progress. Travel presents some challenges, but with some preparation and research, we can enjoy vacations and continue to feel our best! Use these four tips to stay on track during your next trip.
  1. Bring your own snacks.
    Pack your own nutritious snacks to avoid impulse snacks on a long road trip or flight. Try to focus on fruits and vegetables paired with high protein or high fiber items. These nutrients help keep us satisfied on a long trip and reduce our chances of getting too hungry and possibly overeating at meals. Look for portable snacks in single servings or items that are easily resealed. Check out some of our favorite travel-friendly snacks:
    Consider lodging with a fridge available to store perishable foods in your room. These can be used for breakfast meals or snacks in the room. When packing these foods, practice food safety by bringing them in a cooler with ice packs to keep the temperature at 40°F or below. Part-skim mozzarella string cheese, fresh fruit, single-serve hummus or guacamole cups, pre-cut vegetables, and Greek Yogurt are healthy choices to keep in a hotel room.
  2. Make a better for you choice at restaurants.
    Eating at restaurants or fast-food chains is inevitable with travel, but that doesn’t mean we can’t make better-for-you choices. Research restaurants online before traveling. Look for menu items that are baked, grilled, or broiled, include lean proteins like chicken or fish or salads with oil-based dressings rather than creamy dressings. Some other ways to avoid excess calories when dining out are sharing entrees, limiting alcohol to one meal per day, ordering water rather than soda, and avoiding buffets. If you are eating a continental breakfast, focus on eggs, whole grains, fruit, and low-fat dairy. Skip the pastries or share one!
  3. Stay hydrated.
    Hydration is always important, but we are more likely to get dehydrated during travel. Keep a refillable water bottle with you, and aim to drink at least 8 cups of water per day. Set a timer on your phone if you need to be reminded to drink. Staying hydrated will help you feel your best while traveling. Use urine color to check your hydration. It should be light yellow in color.
  4. Get moving.
    Look for lodging with a gym or space for activity and plan time in your day for exercise. Seeing the sights? Walk or rent a bike rather than ride. Take the stairs rather than the elevator whenever you can.

It can be challenging to stay healthy while traveling. Reduce stress by bringing your own snacks, researching restaurant menus to make healthier choices, staying hydrated, and staying active. These strategies can help our health stay on track while enjoying travel experiences, including new and interesting foods. For more personalized nutrition information, schedule a FREE telenutrition appointment with one of our Kroger dietitians here.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Lisa McCune, MS, MPH, RDN, LDN

Lisa McCune, MS, MPH, RDN, LDN

Teaching people about the positive things that food can do for the mind, body and spirit, and helping them understand that all foods can fit into a healthy diet is Lisa’s nutrition philosophy. She believes food should be exciting and fun! Lisa encourages celebration of non-scale victories, which focus on what good nutrition can do for your life beyond weight. She loves food, but also loves to break a sweat whether it’s cycling, walking her dog or doing CrossFit.