Healthy Travel Tips: Finding Balance While Exploring the World

Travelling is all about adventure and spontaneity — but when it comes to food, it can be tempting to let mindful choices slip in favour of indulgence. It can be tempting to enjoy every temptation in the moment while travelling, but that may result in low energy, bloating, and a few unexpected centimetres gained along the way.

The good news is, it’s absolutely possible to make mindful choices while travelling to stay on track with your health goals — without missing out on the flavours, fun, and freedom of your holiday.

I recently travelled through Ireland, Portugal, and Spain — soaking up the culture, history, and of course, the incredible food. Here are my top tips for keeping a mindful and balanced approach while travelling, whilst still enjoying and exploring the cuisine and culture of a place.

• Seek Balanced Options on a Menu

  
  

  Aim to stay mindful of the balanced plate when dining out (½ the plate vegetables, ¼ lean protein and ¼ of the plate complex carbohydrate).

  
  

  Look for vegetable options and sides to accompany a meal, which will provide nutrients, fibre and lightness to a meal. A side salad or a side of vegetables is a great way to add nourishment and balance while still enjoying local flavours.

• Experience the Local Cuisine

  
  

  Try local cuisine options which adds excitement and variation. It can be tempting to stick to foods you are familiar with, but stepping out of your comfort zone is a great way of experiencing a country and culture. Look for recommendations, ask questions to seek clarification, and don't be afraid to ask for modifications.

  
  

  

  
  

• Eat at Regular Times

  
  

  Try to avoid long gaps of the 5+ hours between meals or snacks and skipping meals, which often leads to cravings, overeating, or reaching for less mindful options.

• Pack or Buy Healthy Snacks

  
  

  Having a few healthy snack options on hand makes a huge difference when hunger strikes. In my carry on and checked luggage, I packed protein bars, jerky, and trail mix which was so handy to have throughout the trip for a quick and healthy snack. Buying fresh fruit, yoghurt and veggie sticks and dips along the way is also very helpful.

• Eat Treats Mindfully

  
  

  Part of the fun of travel is trying local treats — from pastel de nata in Portugal to churros in Spain. It's important to enjoy treats while travelling without guilt, the key is portion awareness and mindfulness. Sharing a dessert, is a great way to enjoy a smaller serving mindfully. Slow down the process of eating a treat to savour the flavours. Alcohol is something to be mindful of which is both calorie dense and dehydrating. Set limits and targets with alcohol, and enjoy some alcohol free days as well.

• Plan One Meal a Day

  
  

  Is there one meal a day that you can plan and prepare yourself? If you have kitchen facilities, then preparing a balanced breakfast or a healthy lunch like a wrap, salad or sandwich, can allow you to feel more in control of one part of your day, as well as save money.

  
  

• Keep Movement Up

  
  

  Walking is the easiest way to stay active while exploring a new city. Doing walking or bike tours, hiking, climbing up church towers, going to lookout points, swimming, or using the hotel gym are great ways to maintain consistent exercise.

  
  

Your next holiday doesn’t have to derail your health goals. Start planning ahead with these simple strategies — and enjoy the best of both worlds with energy, confidence, and incredible memories.

Yours in health,

Kristy x