Tips For Staying Healthy While Traveling




Whoever says that eating healthy while traveling is a real struggle, is either a lazy ass or he doesn`t know or want to dedicate his time and energy to it. Perhaps it’s just not important enough.

In today's abundant world, it`s so easy to remain healthy while traveling.

Whether you`re traveling for work, vacation, or any other reason, it's important for you to maintain balanced, continue eating healthy, and reduce stress. Here are some simple, yet effective ways that will help you with your health goals.


As an experienced traveler for many years, I`ve tried so many different ways to stay healthy until I found the perfect equation for my own needs. Your needs might be quite different, but you can still take a lot from what I'm about to share. Countless people have thanked me for sharing my travel tips with them and have experienced a much better traveling experience. You must begin with a little planning ahead when it comes to eating healthy while traveling, as well as in day- to- day life in general. I love to prepare a little list of the things that I want to take with me on my trip. Otherwise it might be a headache and even give me a chance to give up.


Here is my list for my current trip to Israel today. Because it's almost 24 hours of traveling, my list is was a bit bigger than usual.

  • 2 apples

  • 2 mandarins

  • Mix of raw nuts

  • Quinoa salad with pumpkin seeds and chicken

  • Herbal berry decaf tea

  • Hummus with celery, cucumbers, and carrots

  • Nut butter sandwich

On my layover, I`ll try to find a Starbucks to get an oatmeal with blueberries and a banana. In almost every airport, you can find bananas, so it might be one less thing to carry with you when you`re going on a long trip. Green smoothies are also became very popular at the airports and are great way to keep your health goals on track!


Here are some food ideas to take with you on the road during any trip:

Depending on the length of your trip, and how much room you have to pack food, I highly recommend investing in a lunch box tote bag, so you can store your food with care.

You can find a huge variety of these bags on Amazon starting at $10. This can easily go with you in the car, plane, suitcase, etc.


  • Fresh fruit: apples, oranges, pears, bananas, berries, etc. These are full of water and are great to avoid your sugar cravings.

  • Veggies are highly recommended as they are made up of mostly water, and they are great for snacking and preventing dehydration: Carrots, broccoli, celery, cucumber, jicama, dark leafy greens.

  • Hummus - perfect snack with your veggies

  • Pre-made salad. Add to it quinoa or brown rice, chicken or shrimp, some healthy seeds like pumpkin, sunflower, hemp, chia, flax seeds and walla! You will have a very nourishing meal with carbs, protein, healthy fats, and fiber. In a separate small container, take a dressing or salt, pepper, and some olive oil, and half a lime.

  • Avocado or guacamole - make sure to eat it first as it might get dark.

  • Raw nuts and seeds are always an amazing choice for a snack.

  • Individual packets of nut butter. Goes great with a fruit or a slice of bread.

  • Oatmeal - another great easy meal packed with nutrients, protein, carbs, and fiber. You can take it as an individual package or in a small container where you can add hot water. Avoid commercial packages packed with sugar. For sweetness you can add agave syrup. I usually take extra when I buy oatmeal in Starbucks and keep them for traveling.



Things to consider :


  • Eat veggies with every meal, especially when you're traveling. Do your best to make at least half of what you eat vegetables. The fiber and the water will ensure that you keep your energy levels high and your body hydrated.

  • Do your best to avoid or minimize drinking alcohol while traveling. Alcohol dehydrates you, increases hunger, disrupts your sleep cycle, and, worst of all, messes with your blood sugar levels. If you want to avoid spending your vacation feeling haggard, with dried out skin, headaches, and tired eyes, stay away from alcohol. If it's these don’t bother you, then cheers! Enjoy your glass of wine or your vodka tonic.

  • Avoid dairy products. As someone that loves cheese so much, I know how hard this it can be. Dairy products diminish our immune system, increase mucus production, raise cholesterol levels, and much more. Dairy may cause bad bloating, gas, constipation or diarrhea, and let's be honest; it's not fun to deal with something like that while traveling.


My last tip, but the most important is: Drink tons of water!

Hydration is one of the most important things while traveling!

If you travel by air, then you must know that the humidity level in the airplane is even lower than the Sahara desert, which is gonna lead to massive dehydration.

When you travel, your body is taken out of it normal routines and exposed to a different environment than it`s used to. Before you take off, rather than consume alcohol, which is very tempting, drink plenty of fluids. By fluids, I mean water at least 16 oz / 500 ml, and keep drinking as much as you can during your flight. It`s best to drink one big cup every hour.

As much as you can, avoid sugary drinks like soda, caffeine, alcohol. I KNOW it`s not easy during the flight when you`re so ready to relax and prepare yourself for a fun trip. If you do consume those, double your water intake!

It will just ensure that you arrive at your destination less tired, without a headache, and ready to enjoy your trip. When you are dehydrated, your overall health is put at risk, and you`re more likely to feel fatigue and have increased heart rate, which can lead to heart attack, even if you`re young, healthy, and fit. Maintain enough water in your system can be effective in preventing blood clots in your lungs or legs while traveling.

I hope you`ll find my tips beneficial and useful. If you have any traveling tips of your own, please share, I would be happy to read them and learn from you. Remember, sharing is caring!



Want to talk with me about your nutrition goals o to find out what`s the best nutrition for your unique body and lifestyle, or perhaps achieve the best help with your unique DNA?

Schedule a free consultation with me.


Stay tuned for all the fun from my adventures in Israel in my stories and vlog. Best wishes, Liel.




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