As a Registered Dietitian even I have trouble eating healthy while travelling. Food is a huge part of experiencing a country and eating out for all meals is normal. However, if you are travelling for longer, are on a budget, or have health goals/conditions to keep in mind you may want to prioritize nutrition. This may be easier in some countries than others, so use what you like and leave the rest. Travel is first and foremost about pleasure so don’t stress too much about nutrition anyway, I sure don’t!
Pack Reusable Cutlery
Bring a set with a spoon, fork, and butter knife to make eating on the road much easier. I can’t even count the number of times this has come in handy while on a road trip and eating in the car or hotel.
Stay at accommodations with kitchens
An Airbnb or hostel with a kitchen will be huge if you want to prepare some meals yourself. They’re stocked with basic cooking equipment and ingredients such as oil, salt, and pepper. Hostels often have a section with free food items left behind by other travellers – a great option to spruce up your meals, save money, and reduce waste. At the very least you can use the fridge to keep items fresh.
Aim to prepare one meal daily
Cook or prepare one meal yourself each day to help maintain some normal eating habits. Breakfast will be the easiest but it’s do-able for any meal. Read my blog on healthy travel meal ideas if you need some help!
Eat at least one fruit and vegetable each day
I recommend this mainly for some fiber and a good boost of vitamins and minerals as many restaurant meals are lacking. I have a dietitian friend who always makes sure we order a vegetable dish for the group when out for meals and we like to make fun but it’s a great habit. If you’re in a group or pair order a salad or vegetable dish to share with your meal. If you’re solo you can visit a market and buy some easy grab items for snacks. Try fresh in-season fruits and veg that you may not have back home such as passionfruit, dragonfruit, coconut, etc.
Drink mostly water
This is obvious and doesn’t mean you shouldn’t still enjoy your bevvie of choice be it beer, wine, lattes, juice, etc. It just means make sure to have water with each meal and try to carry a water bottle around with you to avoid buying a sugar-sweetened beverage because you’re thirsty and desperate. Sugary drinks are okay in moderation but we tend to get carried away on vacation and they typically offer little nutrition and satiety.
Bring Reusable Containers
If you’re on a longer trip you should consider packing or buying food storage containers for leftovers. This way you can cook a larger meal once but enjoy it multiple times. It’s super convenient to have a couple on hand if you’re moving from place to place, but some accommodations will have containers. In a pinch, you can always store leftovers in a bowl with a plate overtop as many of the backpackers do.
Hidden Gem in the Grocery store
Most grocery stores have a section near the deli with freshly prepared cold and hot items behind glass such as pasta salad, chicken, casseroles, stews, etc. You can select whichever ones you like and choose the portion size. This is a great alternative to cooking as the store has more ingredients to prepare tasty dishes that are healthy and affordable.
