Healthy Eating Hacks for Travellers

Vacations are meant to be a time to rejuvenate—physically, mentally, and emotionally. However, they can sometimes challenge our healthy habits, create stress, or even lead to post-vacation regret.

When you’re in a new environment with novel foods and less structure, it’s easy for environmental cues (like eating out more) to override your body’s natural hunger and fullness signals.

But travel doesn’t have to derail your nutrition. With a bit of planning and a positive mindset, you can savour new foods, explore freely, and stay energized throughout your trip.

Step #1: Start With Your Vacation Goals and Set a Clear Priority

Before considering a strategy for healthy eating on vacation, get a clear picture of the purpose of the trip. Many of us fall into one (or a blend) of the following goals:

• Rest and recovery: Your intention is to slow down; which might mean prioritizing sleep, nervous system slowing, and gentle nourishment.
• Adventure and activity: You want to explore and be adventurous! This vacation goal likely supports higher energy expenditures.
• Family/social connection: You intend to reconnect with family or friends. This goal likely includes sharing food and drink without rigidity.
• Cultural exploration: You plan to immerse yourself in cultural experiences. Food and drink are a large part of the experience, often balanced by a large number of steps per day.

When you think about your vacation goals, ask yourself these questions to help you design your vacation intention.

• The Vibe: What kind of vacation am I taking? How do I want it to be restorative? How do I want to feel during and after my trip?
• Health & Habits: What health concerns am I managing? What self-care routines are important for me to preserve? What level of structure helps me feel my best (light, moderate, or none)?
• Food & Drink: What role will food and alcohol play on this vacation?
• Support System: Who can support me with my goals while I’m away?

Answering these questions will help you create a clear, self-directed eating strategy that aligns with your goals, rather than following a rigid set of external rules. Your vacation intention should be written in the present tense, as if it’s already happening.

Here is a sample intention for a rest- and recovery-focused trip:

“I slow down, rest, and nourish my body with supportive, calming foods that keep me steady and satisfied. I savour treats mindfully, protect quiet moments, and focus on meals that ground me. Each day ends with a sense of care and connection to myself.”

Here is a sample intention for an adventure, activity and exploration-focused trip:

“I fuel my body for energy and curiosity. I choose meals that balance enjoyment and performance for my hikes and excursions. I explore local foods with interest and stay hydrated, keeping alcohol intentional. My choices help me feel powerful and capable, and I return home energized and fulfilled.”

Your nutrition strategy should support, not restrict, your time away.

Step #2: Understand Your Vacation Mindset

Before you think about what to eat on vacation, it’s essential to understand your vacation mindset. We all have beliefs about what vacation “should” look like, especially around food and alcohol. These beliefs often drive our behaviour more than our intentions.

For many, vacation feels like a time to “let loose” and relax all the “rules.” While pleasure is a key part of vacation, when these beliefs operate on autopilot, they can leave you feeling out of control or frustrated when you return home feeling worse, not better.

Common Vacation Mindsets:

• “All-or-nothing”: This mindset often stems from feeling restricted at home. On vacation, it can lead to overcompensating rather than truly enjoying food.
• “Getting my money’s worth”: Common at all-inclusive resorts or buffets, this ties value to volume instead of the experience.
• “Last chance”: This scarcity mindset creates an urgency that encourages overeating before returning to “real life.”
• “Healthy eating and vacation don’t mix”: This belief makes self-care feel incompatible with relaxation. Research in children and adolescents have found there is a drop in diet quality during vacations as well as a drop in activity which supports the idea that vacations can derail healthy routines.
• “Social pressure”: This social comparison mindset can overshadow individual needs or preferences. Literature on social influence shows that we tend to conform to others’ behaviours around eating.
• “I don’t want to think”: This belief showcases the exhaustion we often feel leading up to time away, but can lead to physical discomfort. Depending on where you are travelling, frequent exposure to energy-dense foods and eating out more may undermine your satiety regulation system.

What is your vacation mindset?

Identifying your mindset isn’t about judgment. It’s about uncovering the hidden beliefs that drive your behaviour. Ask yourself:

•  What do I believe vacation means for my eating and drinking habits?
•  Where did these beliefs come from?
•  How does this mindset align with how I want to feel on vacation?

Reframing Your Mindset

Once you understand your current mindset, you can reframe it to be more flexible and empowering. Remember:

•  Enjoyment doesn’t require abandoning everything that helps you feel good.
•  You don’t have to choose between structure and spontaneity, most of us feel best somewhere in the middle.

By understanding why you default to certain patterns on vacation, you can make choices that feel intentional and aligned with your goals.

Step #3: Let Healthy Eating Tips Flow From Your Vacation Intention

You’ve probably seen lots of tips for eating healthy on vacation. The best ones for you will depend on your goals, intentions, and mindset. When your actions align with your mindset, you reduce decision fatigue and increase satisfaction.

If your mindset is restorative, your strategy may emphasize hydration, fibre intake, consistent meals, and limiting alcohol, as well as sleep and gentle movement.

If your goal is exploration, your approach may include balancing indulgence with nutrient-rich meals earlier in the day or using mindful eating strategies.

If your goal is connection, focus on presence over perfection, while still using foundational health behaviours (early protein intake, “colourful meals”, water and intentional movement, rest and recovery).

Foods to Pack with You

Pack nourishing foods to stay energized and avoid impulsive choices during travel. Be mindful of border restrictions and pack snacks in both your carry-on and suitcase.

• Nutrition Bars (e.g., Rx bar, Lara bar, Kind bar, Kashi bars)
• High-protein instant oatmeal
• Roasted chickpeas
• Individual nut/seed packs (e.g., almonds, walnuts, pumpkin seeds)
• Refillable water bottle
• Electrolyte packets for long flights, sweating, or hot climates. Note: Electrolytes can be helpful with fluid loss but are unnecessary for regular hydration.

Smart Choices at the Airport

Airport food environments tend to be high in refined carbohydrates, sodium, and fats. Consider limiting higher-sodium fast foods prior to long flights to reduce bloating.
After you are through security, refill your water bottle and work on hydrating. Limit alcohol pre-flight; dehydration worsens jet lag.

Eating Out with Intention

When dining out, try to incorporate these strategies more often:

• Prioritize protein, vegetables, and hydration. Look for grilled, baked, or roasted options and add salads or vegetables as starters.
• Ask for sauces and dressings on the side to manage your intake.
• If portions are large, consider a half-portion or sharing an entree.
• Can’t resist dessert? Ask for a few forks to share, and enjoy it slowly and mindfully. You can also try the 3-bite rule: savour a few bites and stop when the enjoyment lessens.
• Choose one “worth-it” indulgence per day, like a gelato, cocktail, or pastry, and eat it slowly and mindfully.
• Pay attention to your hunger and fullness cues. Avoid skipping meals and stop eating when you feel satisfied.

Mindful Drinking on Vacation

• Drink one glass of water for every alcoholic beverage to stay hydrated.
• Choose lower-sugar drinks like wine, light beer, or spirits with soda water.
• Avoid drinking on an empty stomach.
• Plan for alcohol-free days to improve sleep.

Mind your priorities and enjoy!

Eating healthy on vacation isn’t about restriction—it’s about feeling your best so you can fully enjoy the experience. By being mindful of your vacation priorities, you can savour the local cuisine without sacrificing your well-being. Bon Voyage!