Traveling is exciting – new places, new experiences, and a break from your usual routine can be amazing. But nobody wants to come back from traveling feeling sluggish and drained. Maintaining healthy habits while you’re away can definitely be a challenge. The good news? It’s absolutely possible to stay healthy and feel great on the road. Here are some expert-backed tips from the CDC and the American Heart Association to help you stay energized, refreshed, and ready to step back into your daily rhythm.

Before you leave home

A little prep goes a long way! Here’s how you can set yourself up for a healthy trip.

Pack smart snacks: Don’t get stuck relying on unhealthy airport or roadside options. Pack your own healthy snacks to keep hunger at bay and prevent impulse choices. Great options include:

  • Cut-up fresh fruits and veggies

  • Dried fruit (steer away from added sugar)

  • Freeze-dried vegetables

  • Nuts and seeds (portion them into small bags)

  • Whole-grain crackers and pretzels

  • Trail mix (make your own to control the ingredients)

  • Hard-boiled eggs

  • Low-fat yogurt

  • Cheese sticks

  • Popcorn (plain, air-popped is best)

  • Hummus and vegetables

  • Fruit leather (look for varieties without added sugar)

  • Granola bars (choose those made with whole grains, nuts, and fruit)

Breakfast prep: Pack pre-portioned oatmeal packets for a quick, healthy, and filling breakfast. You can easily make it with hot water from a hotel coffee maker or microwave. Choose plain oatmeal and add your own toppings like fruit, nuts, or seeds.

Eating on the plane? Pack your own meals and snacks.

  • Sandwiches on whole-wheat bread

  • Salads with grilled chicken/fish

  • Crackers

  • Nuts and dried fruit

In transit

Whether you’re at the airport or stopping for a quick bite on a road trip, you can find healthy options.

At the airport:

  • Look for whole-grain sandwiches or wraps filled with hummus, roasted vegetables, or falafel

  • Choose a hearty salad with beans, lentils, tofu, or lean protein. Ask for the dressing on the side, and choose a vinaigrette over creamy options

  • Opt for a lentil soup, minestrone, or other vegetable-based soup

  • Order a fat-free latte

  • Grab a fruit cup, pre-cut veggies with hummus, or a banana

Road trip stops:

  • Sandwich shops: Choose whole-grain bread, load up on veggies, and use mustard instead of mayo or oil.

  • Grocery stores: Stock up on ready-to-eat veggies, hummus, yogurt, sandwiches, salads, and fruit (bananas and oranges are easy to peel).

  • Drive-thrus: Look for grilled, steamed, broiled, or baked options instead of fried foods. Salads with lean protein and vinaigrette dressing, broth-based soups, oatmeal, and eggs with whole-grain bread are good choices.

At your destination

Exploring new cuisines is part of the fun of traveling! Here’s how to enjoy the local food scene while still making healthy choices:

  • Look for menu items made with fresh, whole ingredients (fruits, vegetables, lean meats, seafood, whole grains).

  • Avoid fried and saucy dishes. These tend to be high in unhealthy fats, calories, and sodium.

  • Opt for cooking methods that use less oil, like grilled or baked foods.

  • Order a salad or vegetables as a side instead of fries or chips.

  • Buffets can be tempting! Before you load up your plate, take a look at all the options and plan your meal. Focus on fruits, vegetables, lean protein, and whole grains.

  • Drink plenty of water or unsweetened tea instead of sugary drinks or excessive alcohol.

  • Visit a local market and stock your hotel mini-fridge with healthy essentials like yogurt, fruit, and vegetables.

Staying active on the go

Traveling can disrupt your exercise routine, but it’s important to keep moving! Here are some easy ways to stay active:

  • Before your flight, take a brisk walk to your gate instead of taking the moving walkways.

  • Take advantage of the hotel gym or pool.

  • Explore the town by walking around town instead of taking taxis whenever possible. Or, see if your hotel offers bike rentals.

  • If you’re on a cruise, use the track for walking or jogging, and make use of the gym or fitness classes.

  • Even short bursts help – 10 minute increments of walking can make a difference.

References: 1.https://www.cdc.gov/niosh/travel/pretravel/exercising.html#:~:text=Bring%20meals%20from%20home%20to,Avoid%20friend%20 foods. 2. https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/healthy-travel 3. https://www.eatright.org/food/planning/away-from-home/quick-guide-to-eating-right-while-traveling-in-the-us 4. https://www.tsa.gov/travel/security-screening/whatcanibring/food?page=0