Whether you’re traveling for business or pleasure, a change of scenery is always exciting. But your trip doesn’t have to mean a break from your healthy habits. With a little preparation, you can enjoy yourself and stay on track with your wellness goals.

Before You Go

• Research healthy restaurants ahead of time so you know where to find the same nutritious foods you enjoy at home.

• Plan your indulgences. If you want a special meal, schedule it — then make balanced choices for the rest of your trip.

• Check menus in advance when others are choosing the restaurants, so you can plan your order confidently.

• Pack healthy snacks so you’re not limited to airport or convenience-store food. Great travel options include:

  • Nuts or single servings of nut butter

  • Unsweetened oatmeal packets

  • Roasted edamame or chickpeas

  • Fresh fruit (bananas, apples, clementines)

  • Cut veggies (carrot and cucumber sticks)

  • Single-serve hummus*

  • Hard-boiled eggs*

  • Individual plain yogurt cups*
    *Keep these in a small cooler bag.

In Transit

• Don’t skip meals — it often leads to overeating later.

• Walk around the terminal if you have time at the airport. You’ll get in extra steps and may find better meal options.

• Choose healthier on-the-go foods: salads, fresh fruit, jerky, boiled eggs, guacamole, hummus, or string cheese.

• Stay hydrated. Air travel can dehydrate you, so sip water, tea, or sparkling water — skip sugary drinks.

At Your Destination

• Locate a grocery store soon after you arrive for healthy snacks and drinks (think veggie salads, fruit, olives, and unsalted nuts).

• Hotel breakfast? Go for fruit, yogurt, eggs, or turkey sausage instead of pastries and pancakes.

• Ask locals or the front desk for healthy dining recommendations.

• Use the Balanced Plate rule:

  • 50% non-starchy vegetables

  • 25% lean protein

  • 25% complex carbs

• Order dressings and sauces on the side.

• Start smart: Choose a side salad or broth-based soup instead of fried appetizers. Politely skip free bread or chips.

• Limit alcohol. Alternate drinks with water, and keep to a max of:

  • Two drinks (men) or one (women) per day.

  • Choose wine, light beer, or spirits without sugary mixers.

  • Save calories — pick either dessert or alcohol, not both.

• Follow the 80/20 Rule: Eat well 80% of the time, and enjoy your favorite treats the other 20%.

• Stay active: Walk to explore, rent a bike, or join a fun local fitness class.

• Plan non-food pleasures: A massage, sightseeing, reading, or even a nap can be just as rewarding as a fancy meal.