Healthy Eating While Traveling

Eating healthy when you are traveling can be tough. It is helpful to plan ahead. Below are strategies to help you.


  • Order healthy breakfast foods individually (a la carte). This will help you avoid the temptations of a buffet style meal.

  • Have breakfast in your room. Bring fresh fruit and mini-boxes of cereal. You can keep a small container of  low-fat or skim milk cool in the ice bucket overnight.

Car travel

If you have a long ride ahead, buy snacks before the trip. This will help you avoid the high-fat food choices on the road. Some good snack options include:

  • Pre-washed fruit (apples, pears, bananas, or grapes)

  • Whole-grain crackers or pretzels

  • Whole-grain bagels

  • Plain popcorn

  • Fig bars

  • Low-fat or nonfat yogurt

  • Baby carrots or ready-cut raw veggies

  • Dried fruit

  • String cheese

  • Unsalted, raw nuts or seeds

  • Homemade trail mix

Airplane travel

  • Think ahead. Pack healthy snacks that you can carry through security. Most of the items listed above can be packed in your carry-on bag.

  • If you are not able to pack healthy options, buy healthy food at the terminal and bring it on the plane. In most airports you can find whole-grain sandwiches, pre-made salads, fruit cups, pre-cut veggies, cheese sticks, and fat-free lattes.

  • Many airlines offer peanuts or pretzels. These are already pre-portioned to limit your serving. Pretzels have fewer calories. But peanuts have protein and healthy fats that may satisfy your hunger longer.

  • Be smart when choosing a drink. Have water, low-fat milk, vegetable juice, or whole fruit juice instead of soda, alcohol, or caffeinated drinks.

  • Limit the amount of alcohol you drink on the plane. Alcohol provides calories with no nutrients. It can make you hungry and dehydrated. Try mineral water with a twist of lemon or lime instead.