Eating Healthy while traveling abroad: The wellness academy approach to travel

Traveling abroad is an exciting adventure, but it can be challenging to maintain a healthy diet while exploring new destinations. Some of us can overthink this and create stress, others dive into junk food and have regrets. Here are some tips we use to eat healthy and feel our best while fueling our travels. We hope they are helpful for your adventures too.

First and most important, it takes some pre-planning for success. Starting with the flights, as we all know airplane food is gross, but also rarely offered anymore or only snacks carrying high prices and no nutrition. For flights overseas, it is important to check the customs of the country you are entering, for example, Iceland does not allow any meat or dairy (beef sticks, smoked salmon, and cheeses were out). Pack nuts, dried meats, hardboiled eggs, celery, carrots, apples, a few protein bars (low sugar and minimal ingredients preferred), shaker cups and protein powder, etc. to keep you going throughout the flight. Also, don’t forget your water vessel to fill up, hydration is crucial, especially when you’re in flight.

Airplane food Erin packed for Iceland.

Now for the actual trip, once you’ve arrived things can be very foreign depending on where the adventure has taken you. Again tip number one, PLAN AHEAD.

Research Local Cuisine: Before you leave, look up the local cuisine of your destination. Identify traditional foods as well as what is seasonally available. You can find healthy dishes with local ingredients that you can incorporate into your diet. You can always make a list of restaurants that are rated highly and serve local fare. Europe is especially better about this than we are here in America… Read reviews and you will find where the delicious food lives.

Arctic Charr

Pack Snacks: Bring along those healthy snacks you packed for the flights to help you in a pinch. Also, a stop at the local markets can help you restock fresh veggies to have with you or purchase items that were not able to come through customs. These are great for long travel days and can help you avoid convenience food options.

Stay Hydrated: Boring, we know but critical. Carry a reusable water bottle. Drinking plenty of water keeps you hydrated and helps you avoid cravings and sugar beverages.

While traveling food costs may add up quickly, especially when you are trying to eat local and fresh. One tip that we incorporate is to buy food at the local market for breakfast and lunch, then eat dinner out at a 4/5 star place. This stretches the food budget, allows us to spend more time exploring, and enjoy a lovely meal at the end of the day. You can also opt for Bed and Breakfast lodging to get breakfasts included with traditional local fare (you meet great people from all over the world this way - bonus!). In many countries, there are also accommodations that include kitchen facilities. This allows you to prepare your own meals and control the ingredients you use.

When you do head to the restaurants, there are a few things that can make your choices on the healthier side. First, do not be afraid to ask for what you’d like, “Could I get more vegetables?” If you are feeling adventurous, we recommend you try out local foods that are new to you. While in Iceland, Erin tried fish that were local (Arctic Charr), spiced dried lamb slices, traditional Icelandic fish soup, black charcoal sourdough pizza, Skyer (their yogurt), and enjoyed several Icelandic lamb dishes (different than the lamb here). She also saw many options that were local such as whale or reindeer burgers, fermented shark, and horse tenderloin. The veggies in Iceland were slim and those grown locally were done so in geothermal greenhouses and provided broccolini, carrots, cabbage, and some lettuce varieties. 

Lamb Dish in Iceland

Remember to be flexible. While it’s important to eat healthily, allow yourself to enjoy local treats in moderation. Experience local cuisine while enjoying the company you are with (sometimes the company and laughter are the healthy part of the meal).

Eating healthy while traveling doesn’t have to be difficult. By planning ahead, making smart choices at restaurants, shopping at local markets, and staying mindful of your portions, you can maintain a balanced diet and feel great during your travels. Enjoy the culinary adventure that comes with exploring new places, and remember that balance is key to a healthy travel experience. Safe travels and happy eating!