Healthy Eating on the Go: Travel, Airports, Road Trips, and Busy Days
Eating away from home does not require a special diet. A little planning can make it easier to find satisfying meals and snacks at airports, on road trips, in hotels or during long workdays.
Pack a backup option
Portable foods can reduce the pressure to make a perfect choice when options are limited. Depending on storage, useful choices include fruit, nuts, whole-grain crackers, nut-butter sandwiches, roasted chickpeas, shelf-stable milk or safely chilled yogurt, cheese or leftovers.
At airports and stations
Look for a combination of protein, produce and a satisfying carbohydrate rather than searching for a single “healthy” menu item. Examples include yogurt and fruit, a sandwich with vegetables, a grain bowl, soup with bread, or a snack plate with nuts and fruit.
On road trips
Use an insulated cooler for perishable foods. USDA recommends keeping cold foods at 40°F (4.4°C) or below. Frozen gel packs or frozen drink bottles can help maintain a safe temperature.
At restaurants
Menu planning can help. CDC suggests checking menus in advance when practical. Portions at restaurants can be large, so splitting an entrée or saving part for later can be useful if that suits your appetite.
At hotels
If you have a refrigerator or microwave, keep a few simple foods on hand: fruit, yogurt, oats, whole-grain bread, hummus, pre-cut vegetables or leftovers. A hotel breakfast can also be built around eggs, yogurt, fruit, whole grains or other available foods rather than following rigid “low-fat” rules.
Meal timing can be flexible
You do not need to eat every four hours, avoid food after a certain time, or skip bread at night. Travel schedules vary. Eat according to your appetite, medical needs and practical circumstances.
Hydration
Water is a useful default beverage, especially during long travel days. Coffee, tea and other beverages can also fit according to your preferences and health needs.
Related guides
Sources
This article provides general educational information and does not replace individualized nutrition or medical advice.
