Top 5 Healthy Foods to Eat While Traveling

Top 5 Healthy Foods to Eat While Traveling

Published: 07:09AM 13 January 2023

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Jayti Shah

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Counting calories while traveling can be complicated. We usually eat out when we're on the road because we rarely have access to a kitchen. Even if we have a kitchen, we are frequently too exhausted to drive to the local grocery, find the right food in a foreign country or language, and return to our homes to cook our own meals.

We can possibly fall off our nutrition game when on vacation or on business. We are tempted to overcomplicate it and overeat without paying enough attention to our health.

We believe we can eat whatever we want because there are so many fast-food restaurants and large portions available. However, this attitude can cause a backlash, leaving us agitated, distended, and fatigued.

Snacks on the Go

Keep a close eye on the food brought along and consumed along the way. Many items are easily spoiled and can cause serious health problems when consumed. However, there are better ideas than relying on packaged and processed foods throughout your trip.

How Do You Pack Healthy Food for a Trip?

What comes to mind first is how to pack a healthy snack for traveling. Here are some pointers to help you understand the food-packing process

  • You must pack your food items ahead of time. You can start packing rotis and vegetables an hour before you leave.
  • Pack your food in jute-handled bags. Avoid using plastic bags.
  • If you don't want to carry empty containers, use disposable ones that you can easily dispose of.
  • Avoid oily and spicy foods that will contaminate your bag and containers.
  • To eat, bring disposable plates and glasses.
  • Keep tissue paper on hand to clean up any spills.
You must prepare your food ahead of time (Image courtesy - iStock photo)

Should We Avoid Oily and Outside Food While Traveling?

Yes, eating homemade dishes is highly recommended. During a train journey, especially a long one, it is best to avoid processed or packed foods. Always keep the food items light and healthy to consume, with easy digestion.

Because every stop has numerous fast food options, you may be forced to eat unhealthy foods. So, here are some healthy food packing ideas to ensure that you and your family eat healthy, nutritious food while on vacation.


Fresh fruits are one of the best foods to eat while traveling. Fruits are always available and can be purchased from any location. However, it is best not to get any sliced fruits from outside because when the pieces are exposed and not properly stored, they can become contaminated and cause a variety of health issues due to bacteria. Fruits are light and easily digested, providing you with instant energy for a long journey.

Fruits (Image courtesy - iStock photo)

2. Homemade popcorn

Popcorn is a great snack for watching movies, but it can also be a healthy snack for traveling. If you buy a pack, you can pop popcorn kernels in oil over medium heat. For a healthier option, use groundnut oil or olive oil. Don't forget to season with salt to taste! Never purchase those puffed popcorn packets as they contain preservatives and artificial flavors. Because popcorn is light on the stomach, it will satisfy your hunger without making you drowsy or heavy on the road.

Popcorn (Image courtesy - iStock photo)

3. Bars with nutrients

Nutrition bars are the next tasty and healthy snack option on our list. Nutrition bars, a popular choice among children nowadays, provide adequate nutrition without making one feel bloated. It is easily accessible in either an online or offline store. Protein bars, granola bars, nut bars, and dry fruit bars are just some of the options available. These are unquestionably easy to eat and extremely healthy.

Protein bars (Image courtesy - iStock photo)

4. Vegetable sandwiches

It is one of the most common Indian snacks to bring on a road trip and can be a lifesaver if you get hungry in the middle of the journey. Layer the sandwich with butter or your favorite sauce and diced veggies, and you're ready to go! Both the bread and the vegetables will provide you with the necessary nutrients and keep you energized for an extended period of time. You can have it as a healthy breakfast, especially in the morning, to keep your stomach full while commuting.

Vegetable sandwich (Image courtesy - iStock photo)

5. Roasted seeds and nuts

Do pack a healthy snack of nuts and seeds for your trip. Fill an airtight jar with seeds and roasted nuts such as almonds, peanuts, pistachios, and groundnuts. You can consume them either dry or with milk. However, for convenience, it is best to eat them dry while traveling. These are completely healthy and also provide energy.

Roasted nuts and seeds (Image courtesy - iStock photo)


When you travel, you don't have to eat fast food and sugary snacks all of the time. You can eat healthily if you plan ahead of time and stick to it. Try some of these healthy eating tips while traveling to stay energized and enjoy every step of your journey.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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