Nutrition Tips For Travelers

Updated in July 2015 by the Manitoba Association of Home Economists

Whether you are flying, driving, taking a bus, boat or plane, it is likely that you will be eating out on your vacation. It is important to continue eating a healthy diet so that you have the energy you need to enjoy your vacation. The occasional treats of high calorie, high fat foods can fit into a healthy lifestyle, but for most days of your vacation, keep healthy eating as a focus.

Being on vacation does not mean you must eat in restaurants the entire time you are away from home. If you are driving, pack a cooler with ice packs and healthy choices: sandwiches on whole wheat bread with lean meats, raw vegetables and fruit, yogurt, low fat granola bars and water. These foods are good for your health and easier on the budget than eating at restaurants. When traveling in areas where the water may not be safe, it is best to drink bottled water.

When staying at a hotel, bring along your own snacks instead of eating higher fat, expensive foods from the mini bar or vending machine. If there is a fridge in your room, stock it with perishable foods so you can have some meals and snacks in your room. This can save calories, time and money. If there is a Continental breakfast at your hotel, steer clear of Danishes, donuts and high fat muffins. Instead, choose fruit, whole grain cereal or toast.

For the times you want to eat out, remember to make healthy choices: salad with dressing on the side, steamed vegetables, lean grilled meats and avoid battered and deep fried foods. Condiments and sauces like mayonnaise, butter and cream sauces should be limited. For dessert, choose fresh fruit. If you want to have a rich dessert, split it with someone else. Most restaurants give very large servings, so share an entree with a friend and do not feel you have to clean your plate. You can also order an appetizer as a main dish. Aim to limit treats to one a day. Limiting alcohol intake is wise because these calories can add up quickly.

Plan for some physical activity while on vacation to boost your energy levels and help you feel great. It may take a bit of planning to eat well and be physically active on your next vacation, but you’ll be glad you did.


Originator: Carla Bodnarus, RD, Keewatin Yatthe Health

Editing Buddy: Catherine Abrametz, Mamawetan Churchill River


Carla Bodnarus, “Eating on Vacation”, Newspaper column, June 23, 2006.

Travel Sense, “Eating Healthy on Vacation”,