Posted: Aug 30, 2018

Updated: Oct 11, 2024

Keeping up with your diet when traveling is a challenging task. One of the reason is, when we travel, we tend to “naturally” change our patterns, routines and habits without even realizing it.  And if you have a set diet at home, breaking your good habits for just a 2,3,4 or 5 days trip can be disruptive, especially when you’ve worked really hard on building that one good habit.

Here are 12 tips that I have found extremely useful if you want to stick to your diet when traveling. Whether you’re on a paleo diet, keto diet, weight loss diet or any other special diet, trust me: these tips will help you.

Before your Travel

#1: Pack all your must-have with you (in your carry-on or if not allowed, your suitcase):

What do you consider “must-have”? Things that you absolutely need to stick to your diet when traveling or things that you use every day when dieting. This includes your special vitamins, supplements, food additives, etc. If you are on a diabetic diet, walk with your medi-pack (insulin, oral hypoglycemic meds, etc). It is also wise to take your glucometer and glucose strips with you, in case things get too sweet. If you’re on a low-salt diet for high blood pressure, the same applies: keep your meds close, and if you have a portable blood pressure machine, bring it along with you. 

*Traveling with allergies: if you have any food allergy, walk with an Epi-pen. They should be commercially available at all pharmacies, but in case of emergencies when traveling, it is always safer to have one close by. 

*Traveling with diabetes: glucometers and insulin “might” not be allowed in your carry-on, depending on the airline you choose. Make sure you check beforehand.

#2: Choose an accommodation where you can prepare your meals.

If you’re staying at a place where you have access to a stove, a fridge and a microwave, you’re (literally) in heaven. That is one of the advantages of Airbnbs vs hotels (unless you choose a fully equipped hotel suite). For a more budget option, some hostels provide shared kitchen facilities, but be mindful of the fact that other people might also access your stuff. Hostels.com is a great resource to look for affordable hostels worldwide.

#3: Look up the closest supermarket near you

Home-cooked meals are critical when you are trying to to stick to your diet when traveling. Look up a grocery store close to your intended home before traveling It saves you a lot of time that you might otherwise waste on site, looking for a place to shop. Remember, if your trip is short, maximizing your time is paramount. During my 2-day trip to Barbados I stayed at a house that was only 10-minutes away from town, walking. There were a lot of supermarkets around, including one called “Discounted Prices”. On my first day, I went to pick up all the items I knew I would need, and I was set up for the rest of my stay.

#4: Locate the nearest hospital to your accommodation and have their emergency # within reach

This is purely for safety measures.

During your Travel

#5: Cook your meals

To maintain your diet when traveling, preparing your meals is always a better option because you can control what you cook and what goes in your plate. If you’re traveling with diabetes, you would always naturally think about low-sugar options for food, and these options might not always be available at fast foods or restaurants. Moreover, cooking your meals is not just healthier, but it also saves you a few bucks!

#6: But indulge once during your stay!

Personally, my travel adventures would not be complete without a local culinary experience, so whenever I visit a new city or country, I eat at a local restaurant. When in Barbados for instance, I never hesitate to stop at Chefette because it is the island’s fast food. So even if you are on a special diet, it is Ok to “plan” to indulge in local delicacies. If you’re traveling for two days for instance, plan a dinner night at a local restaurant. The key here is that your controlled splurge must be planned, but there is something else to look out for…

#7: At the Restaurant: Ask How Meals are Prepared

If you’re on a low-fat diet for weight loss, you are probably trying to stay away from fried food. So at the restaurant, if you’re feeling adventurous and want to try the chef’s fish specials, kindly ask how it is prepared (the same applies to chicken, and any other item). If you are on a paleo diet or a keto diet, you can actually research the best restaurants and food joints in the area you are planning to visit.

#8: At the Restaurant: Substitute Items and Sides to keep your Meals Healthy

Most restaurants and food spots are very customer-oriented, so they won’t mind if you substitute a side for another option to maintain your healthy diet. It does not cost them much, but for you, it would make a great difference because you’re trying to stick to your diet goals. So it doesn’t hurt to ask.

#9: Water is Crucial for a Healthy Diet: Rehydrate frequently

Drinking a lot of water and staying hydrated when traveling is a very effective way of staying healthy, regardless of your diet plan.

#10: Prepare your own snacks before Sightseeing

This is perhaps one of my favourite tips to maintain your diet when traveling. Maybe I love this because of how easy it is, or perhaps because it helps me save money when traveling, or both! (also saves you money). It also goes hand in hand with tips #2,3,4 and 5. The options are only limited by your personal taste, your specific diet and also the time you have on your hand. When I was sightseeing in Geneva, I bought a pack of tangerines and apples to snack on, and that was it!

#11: Be creative with exercise

Exercising when overseas can be challenging especially when you’re only traveling for a few days, whereas for people going away for more than 10 days, it is generally easier to set up a routine. So how do we solve this? The best way is to be creative. You might not be able to do some intense cardio everyday or go to the gym when traveling, but a 30 min jog in the morning (in safe areas), a few sets of squats at home, push ups and ab workouts early in the morning (or in the evening) can help keep the blood pumping and the mood sky high! And this works well whether you’re interested in losing weight or just staying healthy. You can also look up easy exercise routines that can be done at home.

#12: Be realistic and flexible

Sticking to your diet when traveling requires a few adjustments, planning ahead and conscious effort. You might not be able to apply all the tips highlighted here, so it is important to remain flexible and be open to a change in diet. If you can prepare all your meals at home (home = your accommodation) and indulge at a local restaurant once in a while, it’s a win. Even if you eat outside every day but go for a jog every morning, it’s a win.

I hope you find these tips helpful in maintaining your diet and lifestyle for your next travel!