6 Smart Tips for Happy and Healthy Traveling  

Every popular tourist destination has its own signature dish. Who wants to leave London without sampling the fish and chips? How about a New York bagel, fresh out of the oven and stuffed with cream cheese? For those of us trying to adopt a healthier lifestyle, it can be hard to stick to our usual health-conscious routine while we’re traveling. Here are some ways to enjoy the local cuisine without having to start from scratch once you get home.

Stick to Your Rules

We might like to tell ourselves “calories don’t count on vacation,” and while it’s nice to let loose every now and then, not every travel opportunity is an excuse to overindulge. Whether you’re counting calories, micronutrients, or carbs, it’s important not to drop everything just because it might be more convenient in the moment.

Focus on your health goals and remind yourself of them often. If exercise is important to your routine, opt for walking instead of public transport or taxis whenever you can, and book accommodations that give you access to a hotel workout center or buy day passes to a local gym. If healthy eating is your focus, order vegetable-heavy dishes or add vegetable sides without thick sauces or butter and start your meals with a salad with oil and vinegar instead of dressing.

Do Your Research

Don’t trap yourself in an area of town that will stick you with unhealthy options. You don’t want to be ravenous after a walking tour to find yourself grabbing takeout because it’s the only thing you can find! Pick accommodations that are close to grocery stores or local markets, and look up restaurants and menus before your trip. Check sites like Trip Advisor and Yelp to see which eateries are the must-sees—even foreign locations will have tourist reviews in English—and inspect their menus to see if they have healthy options. Have a general idea of the area of the city you’ll be in during mealtimes and know ahead of time which restaurants in those areas will fit your diet.

Prepare Food in Your Room, and Eat Beforehand

If you’re not renting a space with a full kitchen, there are still a number of quick meals you can make in a hotel room. Call ahead to see if the room includes a mini-fridge (not a mini bar!) that you can use to store things like yogurt, fresh squeezed juice, and other healthy perishable snacks. Picking a hotel near a market ensures you’ll be able to buy some staples for your room, and in certain travel destinations these markets are a true gem. If your hotel does not have a fridge, bring a personal sized cooler that will keep food at temperature for at least 24 hours with ice from the hotel’s ice machine. If you’re feeling adventurous, a quick YouTube search will yield a variety of recipes one can even make with a hotel iron.

If you’re about to set out for a day of sightseeing, make sure you start with a protein-rich breakfast. Not only will it kickstart your metabolism and give you the energy boost you need for wandering around the city, but it will discourage snacking throughout the day. If your accommodations provide breakfast, pass on sugary cereals and opt for dishes such as an egg on toast or fresh fruit and plain yogurt.

Carry Healthy Snacks

If you’re doing a lot of walking and exploring, fast food along the way might be tempting for a quick pick me up, especially if the regional chains are different than those back at home. If you’re on a particularly active vacation with lots of walking tours, you might find yourself hungrier than normal. Avoid the temptation to indulge in bad foods by keeping a stash of healthy snacks in your purse. Some ideas include dried fruit, nuts, and low-sugar protein bars.

Pick a Few Meals to Indulge in During Your Trip

Are you going to a city that is famous for a certain cuisine? If you know you’ll be disappointed if you don’t have a Philly Cheesesteak or a French pastry or a deep-dish Chicago pizza, then by all means pick a time to enjoy it—just not every day. Set aside time in your travel to really enjoy this dish. In your pre-travel research you should have narrowed down the best options for an ultimate experience with this dish, and eliminated any restaurants that may have subpar offerings. Nobody wants to waste their one “cheat” day with a meal they won’t be happy with. Eat slowly, savor it, and appreciate your surroundings—and perhaps opt for a side salad with that cheesesteak rather than the fries.

If your hotel room has a microwave and mini fridge, consider halving a heavy dish you’re excited about and taking the rest back to your room for the next day’s lunch. Not only will you conserve the calories of eating the entire portion, but you’ll be able to enjoy it a second time!

Finally, Don’t Overdo the Cocktails

You might want to let loose while you’re on your trip, but moderation is key. Alcohol can add unnecessary calories and sugar to an otherwise healthy meal and can get away from you rather quickly. Plus, how can you enjoy your new surroundings with anything heavier than a light buzz? If you must try the local libations (after all, who would pass up a glass of wine in Tuscany or Napa?) try to keep it to a single glass and sip slowly. If you’re simply out for a night on the town, a vodka soda is your best bet—or a simple soda water and lime.

With these tips, hopefully your trip will not only be fun and exciting but won’t set you back in your journey to better health. With some clever substitutions and willpower, you’ll be able to enjoy your travel while still keeping on track with your goals.