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Eating Healthy while Traveling: Tips on Mindful eating while on the go

by Tanishia Neal - R.N., INHC Personal Wellness Coach - Lake Nona

Traveling is one of life's greatest pleasures. But let's face it, eating healthy while away

from home can be challenging. From fast food restaurants, food trucks to gas station snacks, it's easy to fall off the healthy eating wagon. But don't worry! With a little planning and some smart choices, you can stay on track and enjoy your travels without sacrificing your nutrition, waistline, or your health. Here are some tips to help you eat healthy while traveling. Before You Go……


Research your destination and find out what kind of food options are available there. Look for restaurants, grocery stores, farmers' markets, or other places that offer healthy and fresh foods. You can also check online reviews or ask for recommendations from friends or locals.

Pack some snacks.

You never know when hunger will strike, so it's a good idea to have some healthy snacks on hand. Choose snacks that are high in protein, fiber, healthy fats, and antioxidants, such as nuts, seeds, fruits, and/or granola bars. Avoid snacks that are high in sugar, salt, or processed ingredients, such as candy, chips, or cookies. You don’t want to feel sluggish on your exciting vacation.

Bring a water bottle. Staying hydrated is important for your health and well-being, especially when you are traveling. Water helps flush out toxins, regulate your body temperature, and prevent dehydration. Bring a reusable water bottle with you and fill it up whenever you can. Avoid sugary drinks like soda, juice, or sports drinks, as they can add unnecessary calories and cause irregular blood sugar levels. While Traveling…..

Choose wisely.

You will likely encounter some food options along the way. Try to choose foods that are nutritious and satisfying, such as salads, soups, or other high-protein options. Avoid foods that are greasy, fried, or heavy, such as burgers, pizza, or fries. These foods can make you feel fatigued and bloated.

Watch your portions.

When you are traveling, you may be tempted to overeat or indulge in foods that you don't normally eat. While it's OK to treat yourself once in a while, don't go overboard. Listen to your hunger cues. Stop eating when you are full and don't force yourself to finish everything on your plate. You can also share your food with others or take leftovers for later. Great idea and it saves money too!

Balance your plate.

A balanced plate consists of half vegetables, a quarter protein, and a quarter grains. This combination provides you with a variety of nutrients that support your health and energy levels. Try to fill half of your plate with non-starchy vegetables like spinach or broccoli. Then fill one-fourth of your plate with protein-rich foods like chicken, fish, eggs, or beans. Lastly fill the remaining one-fourth of your plate with grains like brown rice, quinoa, or whole wheat bread. Yes, it’s ok to have a small amount of bread, unless you have been directed otherwise by your healthcare provider or Nutritionist. At Your Destination…...

Explore the local cuisine.

One of the joys of traveling is trying new and different foods that reflect the culture and history of the place you are visiting. Don't be afraid to explore the local cuisine and sample some dishes that you may not find at home. You may discover some delicious and healthy foods that you can incorporate into your own diet. Ask for the recipe for the foods you enjoy!

Cook your own meals.

If you have access to a kitchen or a microwave at your accommodation, you can save money and calories by cooking your own meals. You can buy fresh ingredients from local markets or grocery stores and prepare simple dishes that are healthy and satisfying. You can also control the amount of salt, oil, and spices that you use in your cooking.

Treat yourself occasionally.

Traveling is a time to enjoy yourself and have fun. You don't have to deprive yourself of the foods that you love or feel guilty about eating them. As long as you eat healthy most of the time, you can treat yourself occasionally to something special like a delicious piece of dark chocolate, a drink, or sorbet. Just remember to savor every bite and drink plenty of water.

Eating healthy while traveling doesn't have to be hard or boring. With some planning and preparation, you can enjoy your trip without compromising your nutrition. By following these tips on how to eat healthy while traveling, you can stay fit and energized throughout your journey.

For more healthy tips on nutrition, emotional wellness, weight management, and lifestyle, contact Tanishia Neal, R.N. @ Visit for more information on Personal Health Coaching services.

About Our Village Contributor

Tanishia Neal

Restorative Health and Wellness, LLC

I am a Personal Health & Wellness Coach and a Registered Nurse with many years of experience in supporting others with Nutrition, Chronic Disease Management, Stress & Anxiety Management among many other contributions to healthcare. I have specialties in Emergency Medicine, Behavioral Health, Integrative and Functional Medicine. after many years taking care of others with many chronic diseases and noting that many were preventable, I wanted to share my knowledge and be of service to my community to help others learn ways to be proactive and take care of themselves in a healthier, and more sustainable way. So, I founded my own Health & Wellness Practice in 2022 to empower others to take control of their own healthcare. My mission is to support, guide and assist in providing others with sustainable and long-lasting behavioral changes to all aspects of life: physical, mental, emotional, nutritional, relational, spiritual and environmental. My goal is to continue serve my community to help others heal, restore and transform their lives into a healthier, happier well-being.

Visit with Tanishia Neal at an upcoming event!

The views and opinions expressed in this article are solely those of the contributor and do not necessarily reflect the official policy or position of Village Connect by 3rdArm, Inc.

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