Tips for Eating Well while Traveling
Travel is one of life’s greatest joys. Exploring new cultures, soaking in the sights, and of course, sampling the food are all part of the adventure. But as a registered dietitian (and someone who loves to eat), I know how tricky it can feel to balance health goals with the irresistible pull of street food, and local specialties.
Here’s the good news: you don’t have to choose between enjoying authentic flavors and feeling your best. With a little planning and the right mindset, you can savor the experience without the guilt.
In this post, I’m sharing my personal approach to eating well while traveling – without sacrificing the joy of local food. Whether you’re exploring a new country or a new city nearby, these tips will help you strike the balance between nourishment and indulgence.
Embrace Local Food Without Guilt
On a recent trip to the Netherlands, Belgium, and Paris, I was surrounded by some of the most tempting foods in the world. Waffles in Amsterdam, buttery croissants in Paris, crispy frites (fries) in Belgium – it was impossible not to indulge.
And you know what? I did indulge.
Because my philosophy isn’t about restriction; it’s about mindful enjoyment. To me, tasting a local specialty isn’t a “diet slip-up,” it’s part of the cultural experience. Having one warm waffle, slowly savoring it by the canal in Bruges, was a memory I’ll never forget. That moment was about more than food; it was about connection, joy, and presence.
The key? I enjoyed it mindfully, without guilt, and with the confidence that I could balance indulgence with nourishment.
Local Grocery Stores Are Travel Gold
One of my favorite (and often overlooked) travel hacks is stopping at a local grocery store in every city I visit. Think of it as your toolkit for staying energized and balanced.
I was traveling with my partner and kids, so stocking up meant making sure there was something for everyone. We picked up:
- Fresh veggies and fruit, like crisp carrots, cucumbers, oranges, strawberries, bananas and peaches.
- Easy staples such as Greek yogurt, whole-grain crackers, and unsalted nuts. We really loved the unsalted peanuts from a local store (Albert Heijn) in the Netherlands.
- Quick ready to eat meals, like a quinoa salad one day and a grilled chicken sandwich another – it was affordable and fulfilling.
- We also brought a few familiar favorites from home – granola bars for the kids and nut bars for the adults – which helped a lot!
Having this variety on hand made it easy to snack smartly, build simple meals, and keep everyone fueled. It also helped prevent relying only on less nutritious options during long days of sightseeing.
Kitchen Advantage
For a small part of the trip, I had the luxury of staying with our family. That meant I had access to a kitchen. It gave me the chance to cook wholesome meals for my family, which felt grounding and nourishing in the middle of a busy trip. I know this isn’t possible for every vacation or every traveler, but if you ever have access to a kitchen, it’s a wonderful way to enjoy local ingredients and balance restaurant meals.
Building a Strong Foundation
Breakfast was another opportunity to set ourselves up for success. Most of the hotels we stayed at offered a variety of foods, and I made a point to start my day with protein and fiber – scrambled eggs/chicken, Greek yogurt, whole-grain toast, and the veggies/greens and fruits I could find.
That kind of balanced breakfast carried us through long days of walking, biking along canals, and wandering cobblestone streets without constantly needing an energy boost.
Don’t Forget Hydration
One thing that often gets overlooked when traveling is staying hydrated. Between long flights, hours of sightseeing, and maybe a little extra coffee, wine, or beer (for those who drink alcohol), it’s easy to fall behind on fluids. Even mild dehydration can leave you feeling sluggish, cranky, or confused with hunger cues (sometimes what feels like a craving is really thirst).
Here’s what helped me on my trip:
- Carrying a refillable water bottle (many airports and European cities have refill stations). Even the Eifel Tower had one!
- Mixing it up with sparkling water or unsweetened iced tea from local shops.
- Drinking a glass of water before enjoying alcohol or coffee.
It’s a simple shift that makes a big difference for energy, digestion, and overall well-being.
Your Practical Guide to Healthy, Happy Travel
Traveling well doesn’t mean eating perfectly. It means creating a rhythm that allows you to enjoy the food, the culture, and the experience while still feeling your best.
I often hear from my clients that they come back from a trip feeling like they’ve gained weight or fallen off track. That’s completely understandable – travel throws off routines, and it’s easy to get swept up in indulgences at every meal. But the good news? A few small strategies can make a huge difference. These tips aren’t about restriction; they’re about balance. They’ll help you enjoy every bite of local flavor and come home feeling energized and confident.
Here are my go-to tips for your next trip:
✨ Embrace local cuisine, mindfully. Try the specialties! Just savor them in smaller portions. (One waffle is memorable; three might leave you feeling sluggish.)
✨ Pack smart snacks. A few protein bars, nuts, or seeds in your bag can help you avoid last-minute unhealthy choices.
✨ Make a grocery stop. Stock your hotel room with fresh produce, yogurt, whole grains (crackers/bread), lean proteins. Having healthy staples makes a huge difference.
✨ Stay hydrated. Carry a refillable bottle and sip throughout the day – you’ll feel more energized, digest better, and recover from jet lag faster.
✨ Keep moving. Travel naturally builds activity into your day. Walking through museums, climbing stairs, or exploring a new neighborhood can add up to miles without even noticing. Let curiosity guide your steps.
✨ Listen to your body. Different time zones, long days, and new foods can throw off hunger cues. Eat when you’re hungry, stop when you’re satisfied.
Final Thoughts
Travel is about adventure, connection, and joy; not deprivation. By blending mindful indulgence with a little planning, you can fully enjoy a croissant, gelato, or noodle bowl while still nourishing your body.
As I traveled, I often found myself thinking about my clients – wondering how I could turn my own experiences into practical tips that would make their journeys healthier and more enjoyable. And while I wish I had more food photos to share, I’ll admit: I’m a terrible photographer! I was too busy being present and savoring the moment. I may share a picture or two, but mostly, I hope my words give you the inspiration you need to travel well and eat well, without guilt.
Bon appétit, and happy travels!
Have your own healthy travel tip – or a must-try food from a recent trip? I’d love to hear in the comments!
Nourish to Thrive RD 