How to eat healthy while traveling


Stay Healthy While Traveling with My Hotel Survival Kit

As an integrative dietitian and empowerment coach with 20+ years of experience, my main goal is to help women age well, feel confident in their bodies, and create the healthy lifestyle they desire and deserve.
danielle omar

Eating Healthy While Traveling

I’m going to Mexico next week for a much-needed vacation. It’s important to me to eat healthy while traveling. I’m looking forward to some rest and relaxation! This year we’re staying in a villa with a kitchen. I know it’s crazy, but what I like least about vacation is eating out every single meal. I also don’t love having to “get ready” to eat breakfast, I just want to roll out of bed and eat in my PJs in privacy, don’t you? Bringing my own food down to the beach is an added bonus…I’m happy to skip the overpriced lunch salad.

But sometimes we don’t get the luxury of a villa with a kitchen.  In fact, most of the time we don’t.  That’s why I have my personal hotel survival kit for eating healthy while traveling. Starting when I arrive at the airport and hunger strikes, there’s nothing worse than being unprepared. In my experience, airport food is not clean eating!

Below are a few things I use to stay healthy while traveling. They make up my Hotel Survival Kit. The best tip? Make sure you get a room with a fridge.

Food I Might Stash in My Suitcase: 

  • Portable fruit like apples, oranges, avocado, banana (some dates are nice too if you need help staying regular on the road)
  • Travel size nut packs from Trader Joe’s — great for the plane and mid-day snacking
  • Nut butter sandwiches (no fridge required)
  • Travel pack nut butter packs + apple
  • Lara bars, Clif stuffed PB bars, Rx bars or Mojo bars are favorites
  • McCann’s Instant Oatmeal packs or Vigilant Eats Superfood Cereal
  • Granola
  • Unsweetened Coconut milk
  • Salmon Jerky
  • Dried plums/figs (for those of us who need a little help going potty when on vacation)
  • Tea bags (hate paying for tea)
  • Stevia (I carry this in my purse)
  • Dark chocolate (just for fun)


  • Probiotic (to help keeps things regular)
  • Magnesium
  • Melatonin
  • Protein/Greens Powder (get sample sizes — ask the bartender to mix you a shake at the pool bar)
  • And if you can make  it happen…bring your Magic Bullet or mini travel blender!

When travelling internationally, be aware that many countries have strict regulations governing  foreign meat products, fish, fruits and vegetables. Check out the rules and regulations for your country of destination before you pack.


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