By Alexandra Solomon – Accredited Practising Dietitian

Sticking to your healthy eating routine can be tricky when travelling is involved. Especially, when you’re on a fast-paced adventure, eating out for most of your meals, and have limited food options. Even the most seasoned traveller can admit that it’s challenging to stay on top of healthy eating while you’re away.   Here are my tips on maintaining a healthy diet while traveling.

When you’re at the airport 

Healthy food options at the airport can be hard to find, so aim to pack a few nutritious, portable options before your flight. Prioritise protein and high fibre rich food options, such as: 

  • Veggie sticks (packed in a snap-lock bag) and a single serving dip e.g. hummus, tzatziki  
  • 20g packet of air-popped popcorn 
  • 25g packet of The Happy Snack Company roasted chickpeas  
  • 30g mixed, natural nuts (e.g. almonds, cashews, walnuts) 
  • A piece of fruit 
  • A fruit free muesli bar  

If you run out of time, here are some of the better choices for bought food at the airport: 

  • Edamame beans and miso soup from a sushi kiosk 
  • Salad – opt for leafy salads that include a source of protein (and skip the creamy dressings, bacon bits and croutons); if there aren’t any cafés around, some fast-food chains (such as McDonald’s, Oporto or Subway) offer salads  
  • Natural yoghurt with a small fruit salad 
  • Wrap with salad and cheese 
  • Vietnamese rice paper rolls  

When you’re on the plane 

Although in-flight meal options are often limited, try these tips to help make the healthiest choice possible: 

  • Choose a protein e.g. meat/ chicken/fish and vegetable-based dish (rather than pasta or rice-based main meals) 
  • Airplane meals often come with multiple, often processed carbohydrates, so avoid the bread roll, snack bar and dessert 
  • Limit alcohol – water and herbal teas are your best source of hydration 
  • Pack your own protein and fibre rich snacks so you have back up options if options are very limited (see above) 

Have regular, balanced meals to prevent mindless grazing  

It is easy to get swept away in the excitement of being in a foreign country, and all the sights, smells and tastes that go with travel. Aim to keep track of the food you are eating, by minimising grazing and snacking between meals. 

Sit down and enjoy your meal  

Rather than eating while you stroll around distracted by the sights and scenes, take time out of your sight-seeing schedule for a sit-down meal. 

  • Savour food and dishes that are unique or traditional to the place you are visiting (rather than filling up on food you can easily get at home e.g. garlic bread, hot chips, etc). 
  • Avoid meals which are solely carbohydrate based (e.g. risotto, gnocchi, pasta). Instead have a small amount of these dishes, with some lean protein and always add a serve of vegetables or salad. 
  • Skip the bread rolls with dinner, to avoid filling up on these foods which provide extra calories but not much added nutrition. 

Strategies for hitting the buffet 

Buffets provide an environment where it can be incredibly difficult to manage portion sizes. Try these tips if the buffet is unavoidable: 

  • Think about what you feel like eating before approaching the buffet and only serve yourself the dishes you have in mind.  
  • Build up a balanced plate with plenty of protein and vegetables and a serving of carbohydrates so you are left feeling full and satisfied.  
  • You will also need to do away with the ‘all you can eat’ or ‘I must get my money’s worth’ mentality – fill up your plate and don’t go back for seconds. 
  • Prioritise the salad and vegetable options – put these on your plate first and aim to keep half your meal vegetable-based. 

Room service picks 

If you are eating-in during your hotel or resort stay, scan the menu for dishes with as many of the following as possible: 

  • Dishes that are protein-based (rather than carbohydrate-based meals such as pasta or risotto dishes) 
  • Cooking methods include grilled, steamed, poached, roasted or BBQ 
  • Vegetable or salad as part of the dish (or order as a side dish) 
  • Option to have sauces or gravies on the side