Healthy Eating Tips for Summer Travelers

Written by: Claudia Haller NBC-HWC

Traveling is one of my favorite things to do and during the summer, it is a favorite activity for many of my clients as well. As fun as traveling is, it can also invoke a lot of anxiety. Not just because of the planes, but because of the plans.

​My clients often say that traveling makes it hard to maintain their healthy habits, especially when it comes to what they eat. I completely understand. When traveling, it’s important to maintain a balance of adaptability for the things that you can’t control and discipline for the things that you can control. 
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Regardless of your travel plans, the summer months often present obstacles in our routines which can make sticking to healthy habits challenging. Whether it’s on the road, at the airport, or along a busy downtown street, many people turn to fast food for convenience. This isn’t just specific to summer travel but applies to busy schedules and on-the-go lifestyles all year round. However, choosing fast food doesn’t have to mean sacrificing nutrition. With a little planning and knowledge, you can make smart choices that support your health and well-being, even when you’re short on time or options. 

The Basics of Balanced Nutrition
Before diving into specific strategies for healthier fast food options, it’s crucial to emphasize the importance of understanding the basics of nutrition. A balanced diet includes a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. With this knowledge, you can ensure that you consume a mix of nutrient-dense foods that provide essential vitamins, minerals, and antioxidants even when you travel. Diversifying your diet to check all of the boxes will fuel your body and promote overall health, making you feel more informed and confident about your food choices.

When it comes to fast food, some nutrients are more concerning than others. Keep an eye on calories, saturated fats, sodium, and sugar. Limit foods high in saturated fats, such as fried foods and fatty meats, as they can raise cholesterol levels. Be mindful of sodium content, as excess sodium intake can lead to high blood pressure and other cardiovascular issues. Choose lower-sodium options whenever possible. Watch out for hidden sugars in sauces, dressings, and beverages, as excessive sugar consumption can contribute to a variety of health issues.

In addition to having a balanced plate, it’s important to maintain a balanced mindset when traveling. Even if your diet is far from perfect while you are exploring the world, a one-week vacation will not completely discredit the progress that you’ve made in your health journey. It is not worth your energy to be anxious in anticipation of your trip or on edge while you’re traveling. You would miss out on making memories. II would strongly encourage you to embrace the spontaneity of travel, try new foods, and treat yourself once in a while. That being said, there will be plenty of opportunities to make healthy choices wherever you end up, and that’s where the discipline and respect for all of your hard work comes in. With the tips below, you can maintain your health all summer long from any location.

Smart Strategies for Healthy Food Choices
1. Research and Plan Ahead: Before heading to a restaurant, take some time to research the menu options online. Look for healthier choices that are lower in calories, saturated fats, sodium, and sugar. Even if you can't find detailed nutrition information, you can still make an educated guess. For instance, if you go to a fast food restaurant, you can opt for grilled or baked items instead of fried or even choose a salad with a light dressing! Avoid items that are likely to be high in sodium, such as soups or sauces. When you research the options in advance you are less likely to order an unhealthy option on the fly and more likely to make a thoughtful choice about what you are putting into your body.

2. Focus on Whole Foods: Whether it’s a fast food drive-thru or a sit-down restaurant, look for menu items that feature whole foods. This category includes fresh vegetables, lean proteins, and whole grains. Keep an eye out for salads with plenty of greens, grilled chicken sandwich options, or brown rice and vegetable bowls. The key to finding nutrient-dense food on the menu is to avoid items that are heavily processed, dressed, or fried.

3. Portion Control: As you’re traveling, be mindful of portion sizes. Fast food portions can be particularly large, so consider ordering smaller sizes or sharing a meal with a friend. For example, opt for single-patty burgers instead of doubles, and choose a smaller size of fries or skip them altogether. If you eat at a sit-down restaurant and are served a giant portion, don’t feel pressured to wipe your plate clean. You can always take leftovers with you and eat them later. This option didn’t use to exist in Switzerland but even they let you take food to-go now!

4. Customize Your Order: Don’t hesitate to ask for modifications. Asking for changes to menu items does not make you a difficult customer so long as it’s done politely. My best tip would be to request dressings and sauces on the side so that you can control how much you use. Ask for grilled instead of fried options if possible, and hold the cheese or bacon to reduce saturated fat and calorie content. There are plenty of methods of customization that won’t create an issue for the kitchen and will increase your comfortability with eating out.

5. Stay Hydrated: Staying hydrated is important for overall health and can help you feel full and satisfied. While hydration is always a crucial habit, it’s especially important to be consistent with your water intake when you’re on the go and traveling. Another simple way to watch your calorie and sugar intake when eating out is to choose water as your beverage. I know it’s tempting to take advantage of the discounted sugary sodas and shakes in meal combos and satisfy that sweet tooth. However, choosing water or unsweetened beverages is one of the few choices in your control at restaurants and is a great opportunity to respect your health journey, body and mind.

6. Be Selective with Sides: Whether it’s a traditional entree at a restaurant or a meal at a fast food spot, the option to select your sides is a clear opportunity for customization. Be mindful of the sides that you choose and diversify your dish to create a balanced plate for yourself. Instead of fries, opt for healthier options such as a side salad, fruit cup, or steamed vegetables. Even though these sides may generate a small extra financial cost, they will provide you with more nutritional value and invaluable peace of mind. 

7. Mindful Eating: In all seasons of life, it is crucial to pay attention to your hunger and fullness cues. Avoid eating while distracted by technology or tasks like driving or working. Eat slowly and savor your food. Doing so can help you recognize when you’re satisfied and prevent overeating. According to research, It takes 20 minutes for your stomach to receive the signal from your brain that you are full. If you consume too much too quickly or are distracting your mind while eating, you are likely to unknowingly overeat. Over time, this habit takes a serious toll on your digestive system and could increase your risk for a variety of serious illnesses including cancer. It is extremely important to slow down, turn down the voice of distractions, and listen to your body!!

With these tips, you can walk into any restaurant on any continent and be confident that you will find food that fuels your body without compromising your health. As you move forward with traveling or day-to-day life, it's important to remember that anywhere you go, there are usually healthier options available. Take Chipotle for example. Rather than ordering a massive burrito, you can create a bowl with brown rice, beans, grilled vegetables, and lean protein, go easy on the cheese and sour cream, and still feel satisfied. This reassurance should make you feel hopeful and optimistic about your ability to make healthier choices even in fast food chains.

Eating healthy on the go is entirely possible with the right approach. By understanding basic nutrition, planning ahead, and making mindful choices, you can enjoy food while still maintaining a balanced diet. As you pack for your next adventure, don’t forget to take this toolbox of tips with you. Embrace the spontaneity of summer travels, the strategies to stay on track with your health goals, and the joy of your journeys without compromising your well-being!

If you have any questions about how to maintain your healthy habits while traveling or would like some personal suggestions about menu modifications, be sure to check out my bio below and schedule a call with me! I would be happy to speak with you and support you in your health journey.

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business” and “The Ultimate Guide to Becoming a Successful Soul Professional”.

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.