Long-term travel is a fun, eye-opening experience—but it can be hard on your health! You may be tempted to gobble down local pastries and eat out every day. But maintaining a healthy diet during travel doesn’t have to be a problem.
Here are my top tips on how to eat well on long trips!
– Drink Water –
Drink plenty of water, and try to keep a bottle on you at all times. Water will help you stay hydrated and flush out toxins from alcohol, caffeine, and sugars. Drinking water throughout the day will also help you feel full and you’ll be less inclined to over snack or overeat.
– Produce –
Many countries have daily or weekend produce markets—don’t be afraid to take full advantage of these! Stock up on your daily vegetables and fruits at the local stands.
Farmers usually pick and sell their produce on the same day. This means you’ll be eating the freshest food on hand! You won’t worry about getting your daily nutrients and vitamins. Just make sure that the produce you are buying is free of pesticides or GMOs.
– Snack Often with One Big Meal –
Snack healthily throughout the day. Stay energized with proteins and natural sugars: a cup of yogurt, some sliced veggies, a bag of nuts, or a granola bar will keep you going without overloading the calories. Jerky and string cheese can also be tasty options in moderation.
Nibble and keep to small portions—this will prevent you from diving into the nearest fast food restaurant you find. Try to only eat one big meal per day. It can be lunch or dinner—just not both!
– Cut Back on Alcohol –
Whether you want to admit it or not—sugary cocktails equal a lot of extra calories! Opt out of fruity beverages or mixed drinks with sugary sodas. Try instead light beer, a glass of wine, or a shot of local alcohol. You get the taste without sacrificing your health.
– Eat Out Sparingly –
Eating out can be fun when you’re abroad, but when traveling long-term, try to keep it to a minimum. Eat out once a week or so. You can track what goes into your body better if you cook meals yourself.
Chances are you have access to a kitchen in your vacation rental or hostel—so pick up some fresh produce and fish and whip yourself up a healthy meal. Plus your wallet will thank you later! If you do eat out, a few smart choices can make a difference down the road.
Choose steamed meat over fried, ask for your salad dressing on the side, have your burger with the bun, or double the veggies.
– Indulge –
It seems counterintuitive but go ahead—indulge! You’re in a new country and you should partake of the extraordinary every few days. Long-term travel is all about pacing yourself. Eat healthy one day, splurge for a little treat the next.
Choose something local so it’s all the more special—a cocktail in the Bahamas, delicious lamb stew in Iceland, or a mille-feuille in Paris.
You’ll stay happier overall!
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I do the opposite of your “Snack and eat 1 big meal”. I like to pack meals and eat 3 healthy meals each day, and save my splurges for snacks throughout the day. That way I can try the local treats without busting the budget or my waistline.
Hi Kierstan –
Thanks for the great tips! I’ll be going on a long trip with some friends who have not done much traveling outside of the US, so I just forwarded them your article! Any tips for eating healthy in Italy? (so much pizza and gelato to indulge in…)
– Pat
Sorry to jump in, but we just moved to Italy, and I feel my eating has become way more healthy than it was in the US! I balance out my splurges with the very healthy take on salad in Italy (only olive oil and amazing vinegar for dressings) and exercise. On gelato, just always get a small cone. The pricing is usually good (no super size me deals in my experience), and one scoop of ice cream every other day will still be amazing! If you want to mix to flavors just say “mezzo e mezzo”=”half and half” and they will give you two tiny scoops to equal one small ice cream!
Thanks for the tips! I agree- its all about balance 🙂