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Matt VanSumeren


May 7, 2024

Eating Healthy While Traveling: A Guide for the Summer

Traveling is a wonderful opportunity to explore new places, experience different cultures, and break away from the daily routine. However, for middle-aged men and women who are conscious about maintaining a healthy diet, travel can pose some unique challenges. Eating out frequently, encountering different cuisines, and the lack of a regular schedule can make it difficult to stick to healthy eating habits. Here’s a comprehensive guide to help you navigate eating healthily while traveling this summer.

Understanding the Challenges

Before diving into solutions, it’s essential to acknowledge the specific challenges that come with maintaining a diet on the road:

  1. Limited food choices: Airports, roadside eateries, and tourist spots often offer more fast food than healthy options.
  2. Irregular meal times: Long sightseeing days or travel schedules can disrupt your normal eating routine.
  3. Temptation to indulge: Vacation mode can make it tempting to overindulge in local delicacies and treats.

Tips for Healthy Eating While Traveling

Planning Ahead

  • Research Restaurants and Markets: Before you travel, look up healthy eating options near your accommodations and on your travel route. Apps like TripAdvisor and Yelp can be useful to find restaurants with healthy choices.
  • Pack Smart Snacks: Bring along non-perishable, healthy snacks such as nuts, seeds, whole-grain crackers, and dried fruits. These can be lifesavers during long transit periods or when healthy options are scarce.

Making Smart Choices

  • Stay Hydrated: Drinking plenty of water is crucial, especially during summer travels. It helps you stay hydrated and can prevent overeating.
  • Choose Wisely at Restaurants: Opt for dishes that are grilled, baked, or steamed rather than fried. Look for meals that include vegetables, and balance carbohydrate-rich foods with proteins and healthy fats.
  • Control Portions: Try sharing meals or asking for half-portions when dining out to avoid overeating.

Staying Flexible and Mindful

  • Be Realistic: It’s okay to indulge occasionally, especially if you want to try local specialties. The key is moderation.
  • Listen to Your Body: Eat when you’re hungry and stop when you’re full. Try to maintain your usual meal times as much as possible to keep your metabolism steady.

Staying Active

Maintaining some level of physical activity can also help you stay healthy while traveling. Here are a few suggestions:

  • Walk Everywhere: Explore new places on foot as much as possible. It not only gives you a closer look at the local life but also helps in burning off extra calories.
  • Use Hotel Amenities: If your accommodation has a gym or pool, take advantage of these facilities to keep up with your exercise routine.

Tools and Apps to Help

Several apps can help you track your meals and physical activities, even while you're on the go. Apps like MyFitnessPal and Fitbit allow you to log your food intake and keep track of your daily exercise, helping you stay on target.


Traveling doesn't have to disrupt your healthy eating habits. With a bit of preparation and the right mindset, you can enjoy your summer travels without compromising on your health. By planning ahead, making smart food choices, and staying active, you can navigate the challenges of travel and maintain a balanced diet. Enjoy your journey and the new experiences it brings, all while taking good care of your health!

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