• published on 8/9/2023
  • 4mins

How to Eat Healthy when Travelling

One of the best things about travelling a lot is sampling the local delicacies and trying out the local restaurants, but it can make it challenging to stick to a healthy diet.

How to Eat Healthy when Travelling

Table of contents

1. Why is a balanced diet important?

2. Plan ahead

3. Prepare meals using fresh ingredients

4. Eat out less

5. Drink plenty of water

6. Have you thought about international health insurance?

There is often little time to prepare fresh food when you’re always on the go, with convenience often taking priority over nutrition.

Why is a balanced diet important?

Eating a varied diet is essential for your overall wellbeing, giving your body the nutrients and energy it needs to function properly. Its benefits include supporting the prevention of chronic illnesses, keeping your bones strong, and decreasing the chances of heart disease.

A balanced diet consists of consuming a range of food groups, which broadly includes:

  • Fruit & vegetables

  • Legumes

  • Nuts & whole grains

  • Protein

Keeping hydrated is also recommended, especially on long flights. Drink plenty of water and avoid alcohol, caffeine, and sugary drinks.

Take a look at some useful tips to assist you in maintaining a healthy balanced diet during your travels.

Plan ahead

Planning ahead can help you eat healthily when you’re a frequent traveller, allowing you to decide your portion size and what ingredients go into your food.

Prepare nutritious snacks for when you’re on the move to maintain your energy levels during the day. Some travel-friendly options include dried fruits and different types of nuts and grains – what you pack is up to you!

If you have access to cooking facilities during your trip, create a meal plan and stock the fridge with fresh products. Planning meals in advance means you avoid buying processed food from the supermarket, as well as wasting money on food you don’t need.

Also take it as an opportunity to research the local cuisine to find delicious healthy recipes you can sample.

Prepare meals using fresh ingredients

Cooking from scratch gives you the chance to improve your cooking skills and experiment with new flavours and ingredients. Not only this, but it’s a great way to immerse yourself in your host country’s culture.

Eating in means you can control the nutritious content of your dishes and make the food exactly how you like it. It is also a good option if you’re on a budget, as eating out is sometimes expensive.

Why not invite some new friends over and showcase your hard work? Take it as an opportunity to share travel stories and food recommendations – they will appreciate the effort you have put in to making them a home-cooked meal.

You could also try batch cooking so you have some nutritious meals ready to go when you need them. This can save you time in the evening too, allowing you to simply heat up the food before you enjoy.

Eat out less

Eating out less can support you in eating well, but it doesn’t mean you can’t enjoy the occasional meal out!

When you do go to a restaurant, being mindful of what you eat can help you maintain a balanced diet. Research some healthy-eating establishments in the local area to try with friends and family.

You could choose just one course when dining, or ask the restaurant staff for the nutritional information of their produce. This way you can check the contents of the food you’re eating and choose a healthy option if you wish.

Why not ask friends for food recommendations? They can point you to tried and tested places to enjoy during your stay.

Drink plenty of water

Though it is important to be aware of what you’re eating, don’t forget to keep hydrated on your travels. A good way to do this is to keep a water bottle on hand with you on the go.

Always make sure you research whether the water in the country you’re visiting is drinkable, as exposure to unsafe water can make you fall ill. Consuming plenty of water throughout the day minimises the likelihood of dehydration.

It is recommended that you drink approximately 6-8 cups of water daily. This is especially important in hot weather, as your body loses heat more quickly in these conditions.

Also remember to drink plenty of water when you’re flying, especially on long-distance flights, as the lower humidity may cause you to become dehydrated faster.

For more information on how you can stay active when abroad, take a look at our blog here.

Have you thought about international health insurance?

International health insurance cover can protect your medical needs during your time abroad, allowing you to enjoy your travels without having to worry about your health.

Click here to find out more about how we can support you with our international health insurance plans.