How to Make Healthy Choices While Traveling

By Meagan Germaine – June 1, 2021

Long flights, longer road trips, fast food, eating out — the epitome of travel. Sitting in an airplane or car for extended periods of time, we often reach for something quick and satisfying to chomp down. Our activity levels are at their lowest, and indulging is at its highest. We know there are consequences, but there doesn’t have to be. Making healthy choices while traveling can have you feeling better throughout your journey.

The most important thing to remember while traveling is to stay hydrated. Drinking enough water is highly important to your health and it can prevent dehydration, mood swings, overheating, overeating and unclear thinking. Drinking water also increases energy and relieves fatigue, promotes weight loss, flushes out toxins and improves skin complexion. It is recommended that you should be drinking between a half ounce and an ounce of water per pound you weigh every day. For example, if you weigh 150 pounds, that would be 75-150 ounces of water per day. 

Try bringing a reusable water bottle to make sure you keep drinking water throughout the day. Most airports now offer water fill stations, which also aid in limiting the number of plastic bottles we put into the environment. Not to mention bringing along your own bottle saves you money.

Another great way to save money and, more importantly, stay healthier on vacation is to bring along your own snacks or food. One of the greatest contributing factors to poor health on vacation is eating out — more specifically, making unhealthy choices while eating out. 

Some great snack options to bring along with you are fresh vegetables and fruit, granola, beef jerky and nuts. These types of foods will have you feeling satisfied and full much longer than if you were to snack on greasy potato chips or sugar-filled candy. While we won’t always be able to bring our own food with us and eating out can be inevitable, it’s quite alright, because no matter where you will be eating, there are usually healthy options for you. Here are some of the most helpful tips on eating healthier while eating out:

  • Avoid fried foods
  • The less sugar the better
  • Always choose the steamed option when available
  • Choose veggies, rice, salad, fruit or sweet potatoes as a side
  • Make sure to select lean meats like chicken, turkey or fish instead of red meat
  • Skip the bread, appetizers and dessert
  • Choose a balsamic vinaigrette or olive oil as a dressing for your salad — most dressings are high in calories and fat
  • Limit your alcohol intake to one to two drinks — most mixed drinks are filled with sugar and empty calories
  • At fast-food restaurants, you always have the option to remove the bun, taco shell, cheese, and get dressings on the side

Along with making healthier nutrition choices while traveling, you should strive to stay active as well. Inactivity can cause weight gain and numerous negative health conditions. Now, this doesn’t mean you need to hit your hotel gym every day — you can keep your workout as simple as going for a run, walk, doing yoga or trying a new activity with your friends and family. For those wanting something more strenuous, definitely hit up the gym or bring along some resistance bands and a jump rope in your suitcase. You can also take advantage of your own body weight and do push-ups, pull-ups, planks, core strength exercises, lunges and squats just about anywhere. Staying active while you travel can keep you feeling rejuvenated and ease any stress.

It’s so easy for healthy lifestyles to go on the backburner while traveling, especially on vacation. Don’t push yours to the wayside. It really is possible to have a good time, enjoy local cuisine and get some exercise in without depriving yourself of your full vacation experience. Wherever your next destination may be, drink your water, make healthy choices and keep moving. 

Healthy travels to you!

About the Author

Meagan Germaine is a competitive bikini athlete in the WBFF and NPC. Germaine is passionate about empowering women to be mentally tough, learn how food is life, and how to be their own body goals. Germaine currently works as a women’s fitness coach and is a certified elite trainer at her company, Megs Body Shop.


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