Travel Smarter: A Comprehensive Guide to Staying Healthy on the Go

Traveling is one of summer’s greatest joys—but it can also throw your health off track. From jet lag and disrupted sleep to unpredictable meals, limited food options, and long stretches of sitting, it’s easy to return from vacation feeling fatigued, bloated, or under the weather.

Fortunately, it doesn’t have to be that way. With a little foresight and a few smart strategies, you can feel energized, balanced, and fully present while you explore new places.

What You’ll Learn in This Guide:

• How to prep your body and mind before your trip

• What to pack (including functional wellness essentials)

• Smart nutrition strategies for travel days and dining out

• How to beat jet lag and stay well-rested

• Natural remedies for bloating, swelling, and more

Let’s get you set up to travel well—without sacrificing fun.

Be Prepared: Your Healthy Travel Starts Before Takeoff

Planning ahead is the single most important step to staying well while traveling. Here’s how to set yourself up for success:

✔ Carve Out Time to Think Ahead

Build time into your schedule to map out meals, workouts, and grocery stops. This helps avoid last-minute decisions that often lead to skipped meals, fast food, or frustration.

✔ Research Before You Go

Look up:

• Grocery stores near your stay

• Healthy restaurants and local food options

• Hotel gyms or nearby fitness facilities

• Outdoor areas for walking or hiking

Top Websites & Apps to Find Healthy Restaurants While Traveling

1. HappyCow (happycow.net)

• Best for: Vegetarian, vegan, and plant-based options

• Features: Reviews, filters by cuisine and dietary need, grocery stores, bakeries, juice bars

• App available: Yes

2. Eat Well Guide (eatwellguide.org)

• Best for: Sustainable, organic, and locally sourced restaurants and markets in the U.S.

• Features: Farm-to-table listings, filters for restaurants, farmers markets, co-ops

3. Find Me Gluten Free (findmeglutenfree.com)

• Best for: Gluten-free diners or those with Celiac disease

• Features: User reviews, chain and local listings, filter by strict GF practices

4. Yelp with Dietary Filters (yelp.com)

• Best for: General restaurant reviews with customizable filters

• Use filters like “gluten-free,” “healthy,” “organic,” “paleo,” or “vegan”

• Bonus: Can search “healthy food near me” in the app

5. The Infatuation (theinfatuation.com)

• Best for: Curated lists of trendy, healthy, and high-quality spots in major cities

• Editorial-style reviews with personality and local flair

7. Local Harvest (localharvest.org)

• Best for: Finding farmers markets, local farms, and organic food co-ops

• Helpful for planning meals in Airbnb stays or wellness-focused road trips

8. Airbnb Experiences (Food Category - airbnb.com/experiences)

• Best for: Unique, local, often healthy culinary experiences (plant-based cooking classes, foraging walks, farm dinners)

If you have dietary needs, consider reaching out to restaurants ahead of time.

✔ Pack Essentials in Advance

Here’s a checklist of functional travel must-haves:

Healthy Snacks:

• Chomps, Country Archer's, Nick's Sticks or Epic bars

• Roasted edamame or chickpeas

• Nut/seed butter squeeze packs

• Nut & seed mixed packs

• Hummus or guacamole single packs

• Wild-caught salmon or tuna pouches

• Crackers (Mary's Gone Crackers)

• Whole veggies (cucumber, celery, carrots, bell pepper)

• Whole fruit (apples, oranges, berries)

Hydration Tools:

• Reusable water bottle

• Electrolyte packets (ElectroPure)

• Ginger or lemon slices for natural detox support

Supplement & Wellness/First Aid Kit:

• Daily vitamins & medications in a pill organizer

• Beekeeper’s Naturals throat spray

• Vitamin C or propolis lozenges

• Activated charcoal (food poisoning support)

• Magnesium glycinate (constipation, sleep)

• CBD balm or Arnica cream (aches, soreness)

• Peppermint or ginger tea (bloating, upset stomach)

• Sleep Masks

Travel-Proof Gut Health:

• Probiotics (like Garden of Life Dr. Formulated)

• Digestive enzymes

• Saccharomyces boulardii (can help protect against traveler's diarrhea)

Nutrition On the Road

“Healthy eating” can look different for everyone. Whether it means indulging in pasta in Italy or choosing foods that keep your digestion happy, the key is making choices that support how you want to feel.

Pack Your Own Meals (When You Can)

Great for road trips, long flights, or day-long excursions:

• Mason jar salads with hearty chopped veg and dressing at the bottom

• Whole grain or Siete wraps with turkey, avocado, and veggies

• Snack plates with nuts, hummus, guac, veggie sticks, olives

• Protein smoothies stored in a thermos

• Chia pudding or overnight oats

• Greek or coconut yogurt parfaits

Dining Out Tips

• Look up menus in advance

• Request modifications: grilled instead of fried, dressing on the side

• Prioritize protein + fiber to stay full

• Ask for extra veggies or protein

• Choose olive oil + vinegar or lemon instead of sugary dressings

• Skip sugary drinks; opt for water, sparkling water, or coconut water

• Limit alcohol, and alternate each drink with a glass of water

Stock Up on Smart Snacks

Pack protein- and fiber-rich options:

• Jerky, hard-boiled eggs, roasted chickpeas

• Trail mix (watch added sugars)

• Nut/seed bars, dried seaweed, fruit leathers

Explore Local Markets

Visiting local markets is a fun way to:

• Try fresh, seasonal produce

• Snack on clean, local options

• Find nutritious souvenirs or gifts (think: spices, teas, nuts)

Mindful Eating & Boundaries

Your food boundaries are your own. Set simple intentions—like enjoying one indulgence per day—and stay present while you eat. You’ll enjoy it more and avoid the discomfort of overdoing it.

Reset Your Sleep Cycle

Traveling across time zones? Beat jet lag with these strategies:

Adjust to the New Time Zone

As soon as you board your flight, set your clock to your destination’s time. Sleep or stay awake accordingly using:

• Eye masks

• Earplugs

• Neck pillows

Get Morning Light Exposure

Sunlight helps reset your circadian rhythm. Get outside as early as possible your first day—take a walk or eat breakfast al fresco.

Stick to a Bedtime Routine

Keep familiar rituals (e.g., tea, stretching, screen-free wind-down). Even on vacation, this helps your body know it’s time for rest.

Limit Stimulants & Alcohol

Avoid:

• Caffeine after 2 p.m.

• Alcohol close to bedtime (it may knock you out, but disrupts REM sleep)

Move Your Body, Feel Better

Activity is one of the easiest ways to boost mood, regulate digestion, and improve sleep.

Easy Ways to Stay Active:

• Use hotel gyms or stream bodyweight workouts

• Walk everywhere—after meals, between shops, to local attractions

• Rent bikes or try city tours on foot

• Take the stairs

• Plan active excursions like hiking, swimming, or paddleboarding

• Pack practical shoes and clothing to make it easier

Beat Bloating and Edema (Swelling)

Travel can disrupt digestion and circulation. Here’s how to reduce bloating and swelling:

Smart Strategies:

• Hydrate constantly—fill your bottle at every opportunity

• Electrolytes: Add magnesium or sodium blends (like ElectroPure), add lemon juice and pinch of salt to water when you can

• Move frequently: Stretch, walk, or roll ankles on long flights

• Compression socks: Prevent swelling on flights

• Natural diuretics: Cucumber, celery, asparagus, lemon, parsley, dandelion

• Digestive teas: Peppermint, ginger, chamomile

• Elevate legs: Once you arrive, lie down with feet elevated

• Avoid trigger foods: Heavy, salty, carbonated, greasy meals

Final Thoughts: Travel Well, Not Perfectly

Don’t stress about perfection. The goal is presence, not rigidity. A few simple preparations will help you feel your best and actually enjoy your trip—body, mind, and spirit.

Travel Recap:

• Plan your meals, movement, and supplements ahead of time

• Bring your own healthy food when you can

• Stay hydrated and support digestion daily

• Prioritize sleep and sunlight

• Be flexible, kind to yourself, and have fun!

Travel Healthy