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How to Eat Healthy While Traveling

Feb 28, 2021


When you travel, don’t be at the mercy of the airport, airplane, hotel, and restaurants to supply you with your fuel. Pack snacks like a champion, just as you do at home on the go! Check out our Healthy Eating On-The-Go post for a complete list of snacks!


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As you travel, you are entering new environments all the time. It's hard to maintain your normal sleep routine, your normal eating routine, and your normal movement routine as you travel. Boost your immune system with these helpful hacks. 

Garlic, ginger, greens, ummm yes please! 


Unless you just go to an ice cream parlor, you can order a relatively balanced, nutrient-dense plate of food. As you eat through the Simple Eats daily menus, you get to know what your body needs and what it doesn’t prefer.  Everything on the menu can be modified or substituted! You are there to eat their food and the restaurant is more than happy to accommodate your dietary needs. 

Quick Guide: 

  • 30/30/40 Rule for your plate (see ST Eats Guide) 
  • Stick with water as your main beverage 
  • Try to eat gluten free 
  • Substitutions are always an option 


Protein - 30% 

Baked, steamed, or grilled proteins. 

 Pick your protein first, because that is what you will build the rest of your plate around. Since most meals come based on the protein, you might just be substituting a side dish instead of having to combine five different meals off the menu. 


Carbohydrates - 22-40% 

Gluten free, roasted vegetables, piles of greens 

Most of us live in an overly-saturated carb environment. That’s who restaurants feed - the carb cravers. Your main objective is to find a side that will compliment your chosen protein. A salad, piles of vegetables, sweet potato, gluten free bun, rice, or quinoa. 


Fats: 30% 

Healthy, thumb size 

You don’t need a lot of fat when you are dining out, just the right kind of fat. 

Substitute unknown salad dressings and ask for a side of olive oil and vinegar. Avocados, olives, olive oil, sour cream (if you can tolerate dairy), nuts, and seeds can be all wonderful additions to a salad or side.  



  • H2o - add a squeeze of lemon or lime for variety  
  • Sparkling water 
  • Unsweetened ice tea 

Avoid: Sodas, fruit juices, Milk 


Alcohol increases your hunger and decreases your mental and emotional will power.  

Because of the additional calories and sugar consumption, treat a glass of alcohol like you would a special dessert choice. It’s occasional, not daily. 

  • Champagne or sparkling wine (extra dry or brut): one glass contains about 2 grams of net carbs. 
  • Dry wine, red or white: one glass contains about 2 grams of net carbs. 
  • Vodka, club soda, and lemon or lime: one tall drink contains 0 grams of carbs. 
  • Whiskey: one drink contains 0 grams of carbs. 
  • Dry martini: one cocktail contains 0 grams of carbs. 


Locally Sourced Restaurants 

Before you go out to eat, do your research. Farm-to-table restaurants are becoming more accessible. Many local restaurants serve fresh foods.  Enjoy a good meal and a few occasional things you can’t control won’t kill you. Put your attention on making your best choice for the moment you are in. 


Try Our Simple Eats program!

With Simple Eats, we created a system where you feel empowered and supported in your daily life with knowing you are in control of what you choose to put inside you. You know why you are choosing to eat a balanced plate and what it does for you. The healthier you are, the more sensitive your body becomes to “food-ish” products and your body craves to 


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