Eating healthy while you’re traveling can be tricky. It’s far too easy to let yourself indulge while you’re on vacation and eating the local cuisine is undeniably one of the best parts of experiencing a new place. While everyone deserves to treat themselves, we’ve collected some useful tips to stay on track with your health habits without sacrificing the experience of tasting your way through a new place.
1. Start the Day Strong
Mornings set the tone for the day, so aim for a breakfast that’s both satisfying and nourishing. Think protein, fiber, and hydration: eggs with veggies, a smoothie, yogurt with fruit, or even oatmeal if available. Likely, you’ll be doing some walking in your travels so it’s important to fuel up for the day ahead. This doesn’t mean skipping that fresh croissant in Paris, but balancing it with some protein or fruit can help keep energy levels steady and curb cravings later on.
2. Be Selectively Indulgent
You don’t have to say no to gelato in Rome or deep-dish pizza in Chicago. Instead, think about what you truly want to experience. Choose your indulgences with intention—maybe one memorable meal or treat each day—and enjoy it guilt-free. For other meals, aim for lighter options like grilled meats, veggie-heavy dishes, or fresh seafood. It’s not about restriction; it’s about mindful enjoyment.
3. Hydrate Like It’s Your Job
Flying can be extremely dehydrating, and it’s easy to forget to drink water when you’re running around trying to take in all the sites. And when you’re dehydrated, hunger and fatigue can sneak in. Carry a refillable water bottle and make hydration a habit. If you’re drinking alcohol (hello, beach cocktails), try alternating each drink with a glass of water. Not only will this help with digestion and energy, but it can also keep jet lag and bloating at bay.
4. Shop Local (and Snack Smart)
Exploring markets and grocery stores is a fun and budget-friendly way to stay on track. Stock up on local fruits, nuts, or snacks to keep in your hotel room or daypack. This gives you control over some of your food choices and can prevent the “hangry” impulse to grab the first fried thing you see. Plus, sampling seasonal produce is a cultural experience in itself!
At the end of the day, travel is about enjoyment, not perfection. Healthy eating on vacation does not have to mean missing out. Listen to your body, embrace balance, and let food be part of the adventure instead of a source of stress.
