7 WAYS TO MAINTAIN HEALTHY EATING HABITS WHEN YOU TRAVEL
Eating healthy while traveling may seem impossible, but it doesn’t have to be! Here's our list of healthy travel tips for the health-conscious jetsetter.
Eating healthy, let alone plant-based, in your own city can be hard. But what about if you’re traveling in another state or country? That’s some next level, vegan sorcery!
Here’s the good news: Maintaining healthy eating habits while you travel doesn’t have to be difficult, you just have to be a little more prepared.
We’re constantly traveling around the US as well as abroad, and we know firsthand all of the obstacles that come with not only eating healthy, but also plant-based.
That’s why we’ve put together a list of our top 7 healthy travel tips.
Happy (and healthy!) travels!
HEALTHY TRAVEL TIP #1: KNOW BEFORE YOU GO
Before you takeoff, take some time to do some research on where you’re going for healthy food options at restaurants. And don’t forget to look up grocery stores or local markets, too!
When we travel, we make check for vegan restaurant options on Google and happycow.net(there’s also an app!). If we don’t find any, we look for Asian, Middle Eastern or Indian restaurants since they often have vegan options.
HEALTHY TRAVEL TIP #2: PACK SNACKS
There’s nothing worse than being hungry (or if your flight is delayed, HANGRY) in an airport. Finding healthy food at an airport is like finding the perfect avocado — rare! So go prepared.
Packing your own snacks not only save you money ($6 for a tiny bag of pretzels? No thank you!), but it will also keep you from eating unhealthy and unsatisfying processed foods. It’s a win/win!
Some of our favorite travel snacks include:
Nuts & Trail Mix
Crackers & Rice Cakes
Nut Butters, Tahini & Hummus
Fruit (bananas, apples and oranges all travel well)
Baked Potatoes (yes, really!)
Your Super Travel Packs(Super Green and Forever Beautiful can easily be added to water)
Bonus Healthy Travel Tip: I love packing quick oats, raisins and one of the mixes in an old Your Super can. All you have to do is add water! You can easily get hot water on an airplane — just ask the flight attendant.
If you have time, you can also make your own healthy snacks:
And make sure to pack enough snacks to get you through your entire trip!
HEALTHY TRAVEL TIP #3: STOCK UP ON HEALTHY FOOD
One of the first things I do when I get to my travel destination is hit up the local grocery store, market or fruit stand. (Fruit stands are my favorite plant-based fast food :)
I’ll also look for other items I couldn’t bring like plant-based milk. If you’re not going to be at your location for a long time, look for the travel or individual-size plant-based milks. (They’re usually 8-oz or so.) Because they’re shelf-stable, no refrigerator is needed before opening. But if you want to keep them cool after opening, you can easily store them in the ice bucket provided in most hotel rooms. Bonus Healthy Travel Tip: If you’re staying at a hotel and you don’t have a refrigerator in your room, ask for one. This, of course, will depend on the hotel. But most hotels are accommodating.
HEALTHY TRAVEL TIP #4: EAT BREAKFAST
Breakfast is the most important meal of the day for a reason. Instead of reaching for a pastry or sugar-laden treat, start your day off right by fueling your body with healthy food. This can be anything. Oatmeal, a smoothie or smoothie bowl, avocado or peanut butter toast, fresh fruit — whatever will power you through your morning!
HEALTHY TRAVEL TIP #5: DON'T EAT LIKE YOU'RE ON VACATION
Many people like to use a vacation as an excuse to eat whatever they want.
But I want to experience all the great food!
I’m not saying you shouldn’t experience what the city has to offer. But that doesn’t mean you have to go on an all-you-can-eat tour.
Here’s some advice on how to eat — without saying ‘bon voyage!’ to the healthy habits you’ve been working so hard to establish!
Start with a salad. Fill up on healthy, nutrient-dense food first. This will help you from overeating.
Look for a plant-based option. Look for a plant-based meal (or one that could easily be modified) that’s similar to what you would eat at home. It’s OK to customize or modify your meal — restaurants are used to it! Ask them to hold the cheese or dressing on the side. You can also ask if you can have something plain (like rice, steamed veggies or a baked potato).
Share. If you’re in a large group, order a few dishes and share. That way you can take one or two bites of a dish.
Eat mindfully. Listen to your body! If you’re feeling full, stop eating.
Drink water. Instead of a sugar-laden specialty drink served with those cute little umbrellas, opt for water. Ask for sparkling water and add a squeeze of lemon or lime for flavor. You can still ask your waiter or waitress to add the little umbrellas. ;)
HEALTHY TRAVEL TIP #6: STAY HYDRATED
Speaking of water… Staying hydrated is SO important, especially if you’re flying or traveling to a hot destination. Drink up on the H2O to replenish your body and stay energized and healthy.
When the Your Super team traveled to Tulum, Mexico everyone brought their own reusable water bottle so we could fill up on safe drinking water. Not only did we stay hydrated (and avoided Montezuma's Revenge...), but we also saved money and helped out the planet by reducing our plastic use. (And yes, the Your Super Bottle is also travel-friendly.)
HEALTHY TRAVEL TIP #7: WEAR SUNSCREEN
There’s nothing worse than getting sunburned (or worse, sun stroke!) on vacation, so do yourself a favor and slather on the sunscreen!
Apply sunscreen first thing in the morning. If you’re in a particularly hot location and you’re sweating a lot, reapply after a couple of hours. The same goes for if you get in the water. Look for sunscreens with zinc instead of oxybenzone — it’s healthier for your skin and the reefs!
TELL US WHAT YOU THINK!
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