Eating While Traveling: How to Keep Your Routine on Vacation or a Business Trip

Eating while traveling almost inevitably changes: different time zones, unfamiliar food, the temptation to try everything at once or, on the contrary, fast food between flights. You won't be able to keep all your home habits, but a few simple rules help you avoid a heavy stomach, energy swings and digestive upset on the road.

What food should you take on the road?

Best of all are compact snacks that don't spoil and don't cause sharp blood sugar spikes. With them, you won't have to eat whatever the kiosk at the gate has.

• Nuts and dried fruit with no added sugar — a source of energy and healthy fats.
• Whole-grain crackers or bars without a lot of sugar.
• Fruit that travels well: apples, bananas, mandarins.
• A water bottle you can fill after going through airport security.

More ideas in “Snacks for energy”.

How do you eat well while traveling on a long flight?

Go by the usual mealtimes at your destination, not in the time zone you're departing from. This helps you adjust to the new time faster — more in “Jet lag: how to adjust faster after a flight”.

On a plane or train it's easy to overeat out of boredom or, on the contrary, forget to eat on time. Choose light dishes and go easy on salty and sweet foods.

How much water should you drink on the road?

Drink a little at a time and regularly throughout the journey, without waiting until you're very thirsty. Dry air on the plane and the stress of flying increase dehydration — and with it, fatigue and headaches.

General guidance on water comes from Mayo Clinic and “How much water do you really need to drink a day?”. How else to look after yourself on a long flight is covered in “Long flights”.

How to eat while traveling for work when you're short on time

On a business trip, a simple principle helps: at least one unhurried meal a day and a “just in case” snack in your bag.

• Have breakfast at the hotel, choosing protein, vegetables and whole grains.
• At cafés, order dishes with protein and vegetables instead of pastries on the run.
• Don't skip dinner so you don't end up overeating late at night.

Eating healthy while traveling on vacation: how to try new food without feeling unwell

New cuisine is part of the pleasure of a trip, and there's no reason to give it up. But an abrupt change in diet sometimes shows up as digestive upset, especially in a hot climate — more on adapting to one in “Adapting to a hot climate”.

• Try new dishes gradually, not everything on the first day.
• Pay attention to the quality of water and ice — the CDC publishes food and water safety tips.
• Don't forget fiber from vegetables and fruit, even if the food is unfamiliar.

Before a long trip, it's useful to check general advice for travelers, for example from the NHS.

How do you avoid overeating at a vacation buffet?

A simple order helps: vegetables and protein first, then everything else — and a short pause before seconds. Fullness kicks in with a delay, so eating slowly saves you from feeling heavy.

• Take a small plate and don't pile it high.
• Don't arrive at the buffet very hungry.
• Try new dishes in small portions.

That way you'll taste more dishes and still won't feel heavy all evening.

How do you get back into your routine after a trip?

At home, many people use LifeWave's X₂O system — it filters tap water and infuses it with light, and according to the company it supports hydration and overall wellbeing; check availability in your country with a consultant. And for energy and a lighter feeling after busy days on the road, some choose Cellergize Duo — morning and evening drinks with vitamins, minerals and amino acids. These are dietary supplements: if you are pregnant, breastfeeding, taking medication or have a medical condition, talk to your doctor.