General Health & Well-being

Top 6 Travel Tips for Eating Healthy this Summer



Top 6 Travel Tips for Eating Healthy this Summer

I’m counting down the days! Summer vacation is finally almost here and I will be traveling with my family and taking much needed time off to relax and reconnect.

Today I wanted to leave you with these tips as many of you, my friends and clients are talking excitedly about your summer travel plans; and yet, many of you tell me you’re worried about gaining weight on vacation or ruining your trip with digestive issues, lack of energy, headaches, or other symptoms that are often food related.

So, I’ve created my Top 6 Travel Tips for in the air, at the beach, on a cruise – wherever your travels may take you. Check out my trip-tested tips below.

Enjoy your downtime this summer – wherever you may spend it!


Tip #1: Plan and prepare.

You wouldn’t go to the beach without making a list of essentials such as (natural) sunscreen, a hat, and a bathing suit, right? Get in the habit of planning and shopping for healthy snacks and food essentials for your trip, too.

Tip #2: Pack healthy snacks.

Flight delays. Traffic jams. Long lines at amusement parks. Travel is unpredictable and you don’t want to end up hungry without any healthy choices. That’s a sure-fire way to give into food temptations you might later regret. Pack a variety of healthy options. If you run out of snacks when traveling, look for a Starbucks or any cafe in the airport terminal or on the road; you’ll usually find a pack of nuts or some fresh fruit or cut-up vegetables. These healthier snacks will give you the energy you need to enjoy without weighing you down!

Tip #3: Pick up fresh fruit and veggies when you arrive.

Many people think because they are staying in a hotel that they can’t visit the local market. Not true! Many hotel rooms have mini-fridges, or you can keep a few snacks in the ice bucket! I love to have a banana or apples on hand, as well as dried fruits and nuts.

Tip #4: Stay hydrated.

If you’re flying, once you’re through security, grab a bottled water or fill up your personal water bottle. The pressurized air on planes can dehydrate you quickly. Rule of thumb: drink 33ml of water per kg of weight every day – even more important when you’re in warm weather or traveling on planes.

Tip #5: Make good choices when dining out.

Even when on a cruise, visiting a foodie town or staying at a resort, you can stave off food-related symptoms or weight gain by making savvy dining decisions.

• Pass up the bread basket. If you want to have a healthier starter, ask for a fresh vegetable platter.
• Order a side salad. It will give you fiber that will help you feel full and keep you regular, which can sometimes be challenging when traveling. Skip the creamy dressings and ask for vinegar, olive oil and lemon on the side.
• Ask for changes. Is the fish fried? Ask for it grilled. Does it come with a side of potatoes? Ask for veggies. Is it covered it sauce? Ask them to hold it. Most restaurants these days are very accommodating to their guests’ health-related requests.

Tip #6: Walk it off.

Or run. Or bike. Or hike. Or swim. Whatever you chose, it’s important to take care of your body by keeping it moving every day. If physical activity is not built into your day, try to book a hotel with a gym, and consider hitting it first thing in the morning, before your day is filled with other activities.


To a healthy summer!!

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Dana Dinnawi

Dana Dinnawi is an Integrative Nutrition health coach specializing in empowering women to improve their health and family life. She received her training from the Institute for Integrative Nutrition, where she studied more than one hundred dietary theories and a variety of practical lifestyle coaching methods. She can be reached through her website and Facebook page.

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