Five Healthy Travel Tips

by | Apr 23, 2021 | Healthy Eating Tips | 4 comments

Some of you may be gearing up to travel again.  Wondering about how to do so in a healthy way?  Read the below!


If I had a nut for every time I’ve heard “Well, I’ll be traveling next week so I probably won’t be eating very healthy”, I’d have enough gorp to get me through about 27 hikes.

Let me say upfront, some do not want to watch what they eat while on their latest jet-setting adventure. I honor and understand that. I was on vacation in Spain one summer where I probably had more cheese in 8 days than I had had in 8 months.

However, it must not be assumed that eating healthy is an impossibility during travel times. Quite the contrary. Eating well can fortify your tourist tendencies by giving you an extra burst of nourishment, making that additional sightseeing trip more likely to happen. Below are 5 easy and simple tips to boost your bod on your next excursion.

1. Look For Local Markets

If your trip will include access to a kitchen/fridge before you go check if there is a local market or grocery near where you are staying. Stocking up on even a few food items can be a great way to ensure that you have some fresh fruit and veggies, which are very often the least consumed food groups during travel days.

In addition to purchasing some money-saving, common staples like eggs and fresh bread, simple things like  nutrs, seeds, apples, bananas or oranges or some native/ local fruity goodness can help fill out a breakfast. And tomatoes, cucumbers or carrots can all make for lovely little mid-day snacks.

2. Bring Healthy Snacks

Put some snacks in your on-the-go bag for the plane or day trips. This can be as simple as a basic nut and seed bar (my faves are Health WarriorLaraBarRxBar or Kind) or you can create your own concoction of nuts and dried fruit. (P.S. get out of your nut rut and try a pecan or hazelnut for gosh sake! And for those of you who experience a touch of constipation on your journeys, prunes can be your belly’s best friend.)

These stop-gap snacks can also be a variety of ready-to-go goodies like packaged olivesMary’s Gone Crackers or Flackers with a little portable nut butter. For you extra protein seekers out there roasted chickpeas or crunchy edamame snacks can work – or if a little animal protein feels super fortifying, Epic bars  (a brand focused on sustainable animal agriculture)may fit the bill.

3. Stay Hydrated

It’s easy not to get enough fluids when traveling as your access to drinks may be limited, and you may be purposely avoiding them at times to minimize trips to the loo. Not only can dehydration be unhealthy, but it can also drive us to crave and eat less healthy foods.

This begins on the plane where it’s especially easy to become dehydrated. Say yes to those extra waters offered by the flight attendants and be careful of imbibing too much coffee and alcohol.

Bring a water bottle so you can fill up wherever possible. If the taste of water doesn’t float your boat, then bring some water flavor packets. I enjoy True Lemon and Nuun, the latter of which can help with electrolyte replacement if you are journeying to a spot that brings out the sweat in you.

Remember that fruits and vegetables can also help with hydration. See Tip #1!

4. Learn Some Basic Foodie Phrases in the Native Language

If you are heading to a non-English speaking country, a few phrases will help you communicate with your waiter/host. Aside from the requisite “please and thank you”, even simple words like “without”, “less”, or “allergy” can help minimize issues with items you are trying to avoid.

On recent trips, being able to say “tengo alergia a la soja” (“I have a soy allergy” in Spanish) “tanpa gula” (“without sugar” in Indonesian) or “moins d’huile s’il vous plaît” (“less oil please” in French) was immeasurably helpful for me and my husband.

You can also request “Mas verduras, por favor!” More vegetables please, which got us cucumbers in place of bread for our hummus at a Moroccan restaurant in Spain.

5. Bring Support!

New foods, questionable foods, and too much good food can all leave your belly in a twist, so arming yourself with some digestive aids can make a big difference to your comfort level. Bringing probiotics can be a helpful aid for both your GI tract and overall immune function. Jarro-dophilus is a brand that is great for trips.

Digestive enzymes can also offer a bit of support as you navigate foreign gastronomical territory. Enzymedica is a good brand, and I have found that for the gluten-free traveler, being armed with Gluten Digest or some equivalent may be helpful for unintended (or intended and hopeful!) consumption.

As mentioned above, if you tend towards constipation while traveling (very common, especially with women) bringing some magnesium citrate can help keep the bowels moving. Be careful not to overdo it as you may wind up on the other side, and that’s no fun either!

Culinary experimentation while traveling can be a great way to explore the culture, but doesn’t have to mean you come home needing to do a detox. Simple strategies for supporting your health periodically while you adventure can make your trip even more invigorating and energizing. Your brain, body and wallet will all thank you.


  1. Julie

    You are the best Mary Purdue!

  2. Laurie

    I love all these specific recommendations. I am thinking I need to give digestive enzymes a closer look. Thanks!

  3. Ava Adam

    Nice article! It is so helpful for travelers. I would love to follow these tips on my every trip. 🙂

    • Mary Purdy RD

      Hi Ava! So glad you found it helpful. Next time you travel, let me know what tips you use. If you are interested learning more, I host a podcast called “The Nutrition Show” where I dive into the relationship between personal and planetary health and have some other ideas about travelling. You can also follow me Instagram at @marypurdyrd

      Best wishes for a healthy fall!
      Warmly, Mary


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First things first: I love chocolate. I love kale. And I consume them both regularly, but generally not at the same time (although, ask me about my chocolate, berry & kale smoothie!) I also love helping people find easy ways make their body, mind, and life better while also making eco-friendly choices that support the health of our planet.


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