5 Tips for Staying Healthy While you Travel!

5 Tips for Staying Healthy While you Travel!

By: Pearl Maalouf BS, FMSC, CPT, CF-L1


Let me set the scene for you: you’ve started making your own meals, eating more fresh vegetables, and lowered or completely cut out processed food. Now you have this relaxing and fun 10 day vacation planned and you’re worried that being in a different location means you will loose all the hard the work you’ve done.

Or maybe you are working on loosing weight and you’re doing so well…but this family vacation, especially the breakfast buffet at the hotel has got you worried!

There are two approaches you can take for these situations:

1. YOLO. Eat as much and as often as I can during the trip and then get back to my healthy eating when I’m back home.

2. Indulge some days on special local treats, and be prepared to eat somewhat healthy the rest of the time.

Enjoying cotton candy at one the infamous Las Vegas Buffets!
Enjoying cotton candy at one of the infamous Las Vegas Buffets!

Obviously the purpose of this article is to target people that would pick option 2 🙂 For those of you I have lots of practical tips to help you whether it’s a vacation or a business trip. I know maintaining healthy eating habits in your normal day-to-day life can be difficult, and traveling can be an even bigger challenge but these tips will keep you on track!

  • Before you go to a new city or country do your homework! See what the “must eat” foods are in the area and count on those being your fun meals out. The rest of the meals (or at least most of them!) keep healthy. For example, this picture of me on the right, I’m indulging at a Las Vegas buffet! I enjoyed my cotton candy for dessert–but kept the rest of the meal healthy.

You can easily do this by bringing some food with you and relying on making smart decisions when you’re eating out.

If you haven’t read my previous article about how to eat healthy at restaurants, click here. Eating out frequently-especially junk food- may give you constipation, gas, bloating, and a sense of tiredness. You want to enjoy touring and relaxing without worrying about any stomach issues. So enjoy new foods in moderation

  • Ask the hotel for a mini fridge and microwave.

Sometimes there may be a small fee, but they can be really useful–> especially if you follow my next tip!

  • Check online if there are grocery or convenience stores near your hotel.

    Water bought from a local convenience store in Las Vegas.

As soon as you arrive you can go there to get bottles of water, fresh fruit, and prepackaged veggies that you might not otherwise have access to- or might be really expensive at your hotel store or touristic locations. You can also get packets of instant oatmeal if breakfast options aren’t ideal. Having lots of water around is really important on vacations and getting them from local stores is the most cost effective way buy them. A lot times we get so caught up in our vacation, taking in the sights, walking a lot, etc we forget to keep hydrated!

  • Pack snacks

Make your own nut and dried fruit mix—make sure the dried fruit doesn’t have any added sugar, and the nuts are salt free. It’s not fun to eat salty things when you’re out touring and then need to drink a lot of water! I like to measure out a serving in  little plastic bags so they are easy to grab and go! Beef Jerky or Tuna cans/packets (with easy open lids) make for easy sources of protein to keep you full in between meals. Quest bars are really great for travelling since they be really filling snacks–they also contain fiber which will help keep your bowel movements regular if you are prone to constipation while travelling. Of course they are also an easy source of protein as well so it will keep you fueled during long days of touring!

Practicing what I preach. My snacks, vitamins, protein powders, and Quest bars while staying at Aria in Las Vegas!
  • Greens Powder

It is hard to get access to or want to eat veggies and fruits while travelling, so get a quality greens powder like this or this. Put a few scoops of your greens powder in a plastic baggy and add it to your oatmeal in the morning or a bit of water and take it like a shot!


In the end, whether you end up incorporating all, some, or none of these tips during your next trip remember not to stress out. Chill out, relax, and be happy with the decisions you made. And jump back to eating healthy when you get back 🙂


Let me know what you think of these tips–and if YOU have any fun tips to add, I’d love to hear them! Please share your thoughts in the comments below or on our Facebook page!


Pearl Maalouf
Pearl Maalouf