5 Simple and Useful Tips for Eating Healthy While Traveling

Smiling woman is enjoying her lunch in a restaurant

Traveling is supposed to be about enjoying yourself, right? Naturally, you should sample the local cuisine, but just don’t overdo it. To help, we have 5 practical tips on how to eat healthy while on vacation.

1. Preparation is key

Your vacation begins on the airplane. The meals on board, however, are not exactly the healthiest (and usually not very tasty either). Simply plan ahead and bring your own snacks in your carry-on. For example, you could pack

A hand full of nuts

These are sure to satisfy your hunger! Also, make sure to drink plenty of water, stretch regularly and get up and walk around once in a while to increase your circulation.

Note: You may not be allowed to bring your own snacks on every flight. You should check with your airline before packing them in your carry-on.

2. Three a day

Breakfast, lunch and dinner: make sure to eat three square meals a day on vacation. Many travelers like to skip lunch and then really go to town on the all-you-can-eat buffet in the evening. I don’t think I have to tell you that this probably isn’t the best approach…


You should always keep some healthy snacks on you to avoid food cravings.

3. Even small changes can have a big impact

You can save a lot of calories when dining out by ordering pasta in a tomato & vegetable sauce rather than a cream sauce. Also, scan the menu for foods that are “steamed” or “grilled” and avoid those that are “fried” or “deep fried”. We also recommend that you fill up on salad and vegetables before reaching for the bread basket. Tip: make your own salad dressing with vinegar and oil.

Greek salad

4. Beware of liquid calories

Although there is nothing wrong with a glass of wine or a cocktail on vacation, watch out for liquid calories. Try to satisfy your daily fluid requirement with water or unsweetened ice tea. This quenches your thirst and refreshes you, too 😉

5. It’s all about balance

Vacations are, of course, about having fun and enjoying yourself. Don’t feel guilty if you overindulge one night at the restaurant. Just try to make your next meal a healthier one. Balance is what counts!

So you see, it’s not so difficult to eat healthy on vacation. Have a great trip!


Julia Denner Julia is a dietician and sports nutritionist. Before she began her position as Communications Specialist at Runtastic, she spent several years working as a dietician in the surgical department at Vienna General Hospital. Julia is passionate about inspiring others to eat a healthy, balanced diet. View all posts by Julia Denner