How To Eat Healthier While Travelling

Travelling can constrain our options when it comes to choosing what to eat on the go. Whether you’re travelling through an airport or exploring on a road trip, you can still grab something healthy that is convenient, affordable and easy to eat.

A balanced diet for any meal consists of dividing your plate to include protein, carbs and fats. Here’s what you should, and shouldn’t grab for each category:


Proteins are an essential part of your diet, as it helps to build and repair tissues in your body. It also assists in making enzymes, hormones and helps with building your muscles, skin and bones.

Healthy Protein Choices

  • Plain yogurt
  • Hard-boiled Eggs
  • Edamame
  • String Cheese

Unhealthy Protein Choices

  • Slim Jims
  • Fried Chicken
  • Hot Dogs
  • Flavoured Yogurt


Carbs can be complicated, especially if you’re on a low or no carb diet. For healthier options, you can choose whole grains, vegetables and fruits. You can minimize the health risks associated with carbs by eliminating, or reducing, foods that are refined and processed, such as white bread or white rice.

Healthy Carb Choices:

  • Fresh fruit
  • Fruit Salad
  • Dried fruit
  • Whole grain bread, such as muffins or bagels

Unhealthy Carb Choices:

  • Sugary candy
  • Pastries
  • Chocolate bars
  • Chips


Trans fat is probably the worst type of dietary fat.  Foods that use trans fat turn healthy oils in solids, which is not fit for the body and studies have shown the terrible effects it has on clogging your heart. In fact, trans fat is so unhealthy that is has officially been banned from Canada’s food supply as of September 2018. So if you’re travelling in Edmonton or Canada, it is most likely that trans fat is not used in your food. Healthier fats include monounsaturated and polyunsaturated fats. An example of monounsaturated fat would be dipping your (whole grain) bread into olive oil at a restaurant, or in the case of polyunsaturated fat would be using corn oil or sunflower oil while cooking.

Healthy Fats Choices

  • Hummus
  • Mixed nuts
  • Sunflower seeds
  • Guacamole

Unhealthy Fats Choices

  • Sugary candy
  • Pastries
  • Chocolate bars

You have plenty of options on the go, whether they are at airports or even gas stations, to choose healthier choices while travelling. Healthier food options will help you have a better trip if you are travelling with children or are travelling for business.

For families, the lack of a sugar rush and the inevitable crash will help with children have a better commute while travelling. Business travellers tend to have short trips, whether they are meeting clients or attending conferences. Choosing healthier options will help maintain energy and focus on optimizing your performance. For better choices, opt to choose a hotel that offers a complimentary breakfast to help make your morning get started on the right foot, as you can choose from a variety of different options.

Of course, not every scenario allows for restaurant meals, however, convenience doesn’t have to mean choosing unhealthy foods to eat. Almost every airport, gas station or hotel offers a variety of on the go options to help create a healthy diet.

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