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Kayleigh Christina Clark is the creative blogger and influencer behind Kayleigh Christina,
a wellness and lifestyle blog. She is also a Certified Holistic Health Coach
and the creator of the KC 5-Day Whole Foods Cleanse.

7 Tips For Eating Healthy When Traveling

Jan 24

I’m currently on a plane on my way to San Fran for the week!  Banana in purse, giant water bottle in hand, and a comfy cozy blanket wrapped around me.   I already gave you guys some tips on dealing with the struggles of eating at the airport, but now that I’m traveling for the week I wanted to share some ways to eat healthy while on the road.

Why should you eat healthy when traveling?  Well, most people find themselves getting sick when traveling and it’s typically blamed on airport germs, but in reality being out of your normal eating routine throws your body out of whack.  Whether you are on vacation or traveling for work you might find yourself indulging a little more than normal or eating unhealthy and as a result your body has to work harder to digest food.  When your body has to work harder it puts less of a focus on keeping the rest of your body healthy, and in turn, you get sick!

I don’t know about you but I definitely don’t want to be sick when traveling!  I want to enjoy myself!  Look out for a post this week on what I eat & drink in a day when traveling (Breakfast, lunch, dinner & snacks included).  FYI all food pictures below are actual pictures of the food I have eaten in the last few months traveling.


Pack Snacks With You

When traveling in airports I always have some variety of the following in my purse: avocados, apples, nut mix, or oranges.

I also pack my go-to superfoods: chia seeds, powdered greens, and collagen.  My powdered greens (the exact ones I use here) contain vegan protein, greens (kale, spirulina, and chlorella), food based vitamins and minerals, fiber, omega-3 (essential fatty acids from flaxseed and hemp), antioxidants, and probiotics.  Call me crazy but they keep me healthy and full of energy on my travels!  You want your immune system to be on its game while your traveling right? Ladies and gents…EAT YOUR SUPERFOODS.

If you are driving, keep healthy snacks and meals in the car.  Take the 10-15 minutes to really think about what should eat and plan ahead.  Stop at the nearest Whole Foods and stock up!  Grab a few salad mixes, cold pressed juices, fresh fruit, and some form of protein to keep you full.  Whole Foods has the best salad bar on this planted where you can get sweet potatoes, chicken turkey, fish, chickpea salad, and you name it to add to your salad!  Make sure your choices will be filling so you won’t be tempted later.  This is also a HUGE money saver!

Always, Always, Always Have A Water Bottle

Keeping your body hydrated when traveling is so incredibly important!  Traveling via airplanes is naturally dehydrating because your body is exposed to physiological changes due to the change in altitude.  Ever wonder why your skin, eyes, lips (favorite lip balm here!!), and nose are extra dry?  Aircraft cabins are unnaturally low in humidity, usually less than 20%, which is less than the Sahara Desert! (source) So when you are asked about what drink you want, choose water instead of that sugar filled cranberry juice.

Plan Your Meals Ahead Of Time

Always think “I may not be hungry now, but am I going to be so starving I’ll have to stop at the nearest fast food restaurant in an hour?”.  Fill up on food you have in your mini fridge before you head out the door.  Be prepared.

Consider packing a mini blender or shaker bottle (<<BPA free).  Over Christmas when Matt and I traveled for close to 2 weeks I brought a NutriBullet (<<great starter and easy to travel with) with me.  I can’t tell you how amazing this was!  It is a money saver as well.  For breakfast I would just make a quick smoothie and I would be ready to go!  It can also be a snack mid day when you need a little boost.  Have you ever been to a work conference where all they serve for snacks is donuts and cookies?  I have, and it’s a terrible temptation when you are starving.  Worst of all those are all things that will wear your body down and make you sleepy.  Whip out your shaker bottle and throw in some powdered proteins and greens…boom, you are energized and no longer hungry.  Problem solved.


Get A Room With A Mini Fridge

This is my favorite!  I really do stock the mini fridge when I’m traveling.  As soon as I land and jump in my rental, I consult google maps and stop at the nearest Whole Foods to grab a few cold pressed juices, kale salad mix, dressing, and some fruit.  Let’s be real I’m also grabbing a bag(s) of popcorn and few pieces of high percentage cacao chocolate (<<my absolute favorite chocolate  here!).

One time my room got upgraded to a full kitchen and I was honestly in heaven!  I took full advantage and I made almost every meal in my room.  It is good to have control over what you are eating and when you want to eat it.  The picture above is an actual meal I made myself in my hotel room a few weeks ago.  Traveling is no excuse to eat unhealthy.

Create Balance In Your Daily Meals

Do you know you will be splurging at dinner or maybe their’s an open bar and your going to drink a little too much champagne? That’s okay, just keep that in mind throughout the day.  Make smart choices for breakfast and lunch.

If there is a continental breakfast, choose scrambled eggs and fresh fruit.  Since I am lactose intolerant I always have to ask if their eggs are mixed with milk, if they are, most hotels will make you some complementary eggs in the back with no milk. I stay pretty exclusively at Marriott’s and they have always done this for me.

Room service can me a major temptation.  Chocolate cake and champagne delivered to my door, yes please. BUT think about it…how was your day, did you have your green juice? Did you get a work out in?  Most importantly do you want that sitting in your stomach turning into fat while you sleep because you won’t be working it off.  Think first.


Skip Those Sugary High Calorie Drinks

Well for starters, those sugary drinks give you the WORST hangover.  Just save yourself the trouble and don’t order that strawberry daiquiri or cranberry vodka.  Opt for some dry champagne, white wine, or a low calorie liquor with a low sugar mixer.  My go-to is Tito’s Vodka with soda water (not tonic!!) with a few lemons…and by few I really mean 10.

Make Time To Sweat

Make time for exercise!  If you are in a hotel you have 24 hour access to a gym.  No excuse there. If you can walk vs drive to the nearest restaurant, go for it!  A few weeks ago I was staying in West LA and there was a Whole Foods 1/4 mile down the road.  Did I drive?  No, I walked.  I got my body moving.  Our routine is especially out of wack when traveling so maintain good habits as best as possible.

I’ll let you in on one of my most prized vacation tips…I always workout.  Why?  Because normally I am indulging more than normal.  The excuse “I’m on vacation” only goes so far.  You want to be able to indulge and relax, but not come back home 10 pounds heavier.  Balance.  Relaxing to me is getting in a quick workout so I am cool as a cucumber the rest of the day.  Plus I can have that extra glass of Tito’s Homemade Vodka & lemons.

What is your favorite way to stay healthy while traveling?


//The Lokahi Sisters//

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  • Reply Kristen Jan 25 at 6:13 pm

    Thank you so much for this article about traveling and ways to eat healthy. I’m heading to a national conference in March and flying across country, so this definitely gave me some things to keep in mind as I try to prepare myself for long flights, weird schedules, and dehydration. Great things I want to keep in mind. Thanks for the great post!

    • Reply admin Jan 25 at 11:16 pm

      Hi Kristen! Thank you so much for reading 🙂 We are so glad you enjoyed this post. Traveling can be pretty grueling on your body, so we wish you a safe and a healthy trip while you are gone for your National Conference! Most importantly have fun 🙂 Let us know if there are any other subjects you would want us to expand on!

  • Reply Victoria Jan 27 at 8:02 am

    Thanks for the tips! As a college student, I find these really helpful and great rules to live by in general!

    • Reply admin Jan 27 at 9:25 pm

      Thank you Victoria! I am glad you connected with the post! My sister Theresa is still in college and will be starting a college series with healthy tips!

  • Reply David Ocepek Jan 27 at 7:08 pm

    I really liked this article because I travel a lot and I have a hard time eating right. These are some great tips on how I can eat healthier and things I should keep in mind while traveling. Thank you for the article and I look forward to more great posts in the future!

    • Reply admin Jan 27 at 9:23 pm

      Thank you for the feedback David! I am glad you were able to connect with the post. There will be much more travel posts to come! If you have any post recommendations of things you struggle with while traveling please let us know so we can make a point to talk about them.

  • Reply Joetta Dapas Feb 21 at 11:04 am

    Welcome to Travelling Tips Site

  • Reply Rosamond Farney Apr 27 at 3:30 am

    I’m typically to running a blog and i really recognize your content. The article has actually peaks my interest. I’m going to bookmark your site and preserve checking for brand spanking new information.

    • Reply admin May 16 at 6:32 pm

      Thank you! I’m glad you are enjoying it 🙂

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