Eating on Vacation
Travel season is upon us! Here are some considerations when eating on the road.
Good morning,
Oh my, I’ve been MIA. I have been steadily researching and writing a newsletter for you about inflammation that has (unsurprisingly) become a bigger endeavor than I initially anticipated. So, I will get that out to you as soon as it’s finished, but I’m thinking I’ll break it into two (or more) parts, so I can share some of what I’ve already written about chronic inflammation; it’s complex and, of course, nuanced.
In the meantime, I thought I would share some reflections on eating away from home when traveling overnight or longer since I just got back from a girls trip to Florida (if anyone else read to the tune of the new Florence + the Machine/T.Swift song, me too).
While traveling, I don’t exclusively eat for health. Maybe this is obvious, but I assume some people believe nutritionists always try to eat “healthy”. While I probably eat healthier than most people (just a hunch) while traveling, I also eat foods that would be referred to as “junk food” by some or “ultra-processed foods” by the peer-reviewed literature. I do love most things involving ice cream and chocolate.
My general approach to eating is to: 1) check in with myself before making eating decisions, and 2) set myself up for “success” (i.e. feel satisfied/full for longer than 30 minutes, not feeling sluggish or hangry, enjoying the food I eat, and eating healthfully if I choose to). Checking in with myself means I’m thinking about how hungry I feel, what sounds good to me (something crunchy and fresh or hearty or savory or something sweet). I consider the time of day, how I want to feel after eating/drinking (or if I mind feeling a little uncomfortable), what food/drink is unique to the area I’m traveling, and what is available. This isn’t a formal checklist I’m going through but something I’ve unintentionally made a habit after many years of eating, and nearly 15 years of helping other people eat. I also try not to let others’ food choices dictate what I eat, especially if other options are available and if what the group is having doesn’t sound good to me.
Also, I realize that traveling to a well-populated place like a city in Florida is different than traveling to a small town in Wyoming or to another country or continent. Food options in these different scenarios is like comparing apples to oranges (pun definitely intended). So, I don’t expect you to always have access to every possible food option wherever you travel. When possible, I try as much as I can to immerse myself in a place and take advantage of trying foods that are hard to find anywhere else (mole in Oaxaca Mexico, ceviche in coastal Peru, or fruit in a tropical area).
Factors that helped me eat well while traveling (that you might also consider):
Being aware of options and looking ahead: When we did eat out on our recent trip, I was able to check out menus ahead of time to see what they had available that would both taste good and meet my needs. Checking available restaurants and/or menus ahead of time (if possible) is a good way to set yourself up for success.
Eating intuitively: I know it’s easier said than done to trust oneself when it comes to eating. Sometimes our hunger/fullness signals aren’t clear, other times we get confused by cultural and social media messaging about when and what to eat. On one of our meals out, the menu didn’t have anything on it that sounded good to me. I knew this wasn’t my only eating opportunity for the day, so instead of ordering something that sounded mediocre, I decided to eat leftovers back at the Airbnb. I know that may seem strange or awkward, and maybe it would be in certain situations (if that had been my only food opportunity, I would have definitely ordered food), but if you can learn to trust yourself and ignore what you might assume someone else thinks about your eating, you might discover that you can take care of yourself better. Remember, eating intuitively can also mean eating something now when you’re not very hungry because you know that you won’t have an opportunity to eat for several hours. It can mean planning ahead.
Community support: I have to admit that I’m lucky to have friends that support each other with our health goals and with however we choose to eat and drink. Some of us have tried various ways of eating (even diets) over the years and some drink alcohol while others don’t. It was much easier for me to eat well because my friends factor each other’s needs into food planning. We also don’t bat an eye when someone declines something to eat or drink. I would encourage anyone to do that for their community. This kind of support can have ripple effects throughout a friend group or family.
Stay realistic and adaptable: Unfortunately, we don’t always have control over every eating scenario we’re in. Knowing this can help keep expectations realistic. I also think it’s helpful to just enjoy your time away and your food! And as much as we like eating “healthy” as a family, I always know that Rob is going to get Cheetos on a road trip, and he always knows that I’m going to steal a few.
Traveling with food: You don’t necessarily need to fill a cooler to travel (although we do on longer roadtrips), but I did take 4 protein bars [RB1] (Rx Bars, to be specific - not sponsored). I wanted to make sure that I had a substantial snack available on the way to and from Florida. If there weren’t good options at the airport, I could at least have something that was a little more sustaining than grabbing chips at a Hudson News. Other snacks I often travel with: nuts, trail mix, fruit (apples, bananas, oranges), nut butter packets (e.g. Justin’s), jerkey or meat sticks like Chomp’s, and various whole food-based bars (e.g. RXBAR, Midday Squares, 88 Acres). None of these links are sponsored, I just want you to see some examples of options that are primarily using whole food ingredients.
Modifying menus: If you see something on a menu that nearly meets your needs or preferences, don’t hesitate to ask the server if the kitchen can modify something. It’s common now for people to have dietary restrictions or preferences, so even if you feel like you’re being “that person”, you are really just making sure that your needs are met. You could ask for extra vegetables in a dish or to have something served without a bun. You can ask for a side salad instead of fries (or the other way around!).
Eating while traveling is one of my favorite ways to experience a new place. It can also be extremely challenging if you have specific dietary needs (allergies or other adverse food reactions, celiac disease, or dietary preferences like following a vegetarian diet). Try to stay realistic, prepared, and as adaptable as possible since eating in new places often yields unpredictable food options.
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How do you eat when you travel? Are you a fly by the seat of your pants kind of travel eater or more strategic? I’m often somewhere in between. Sharing a few photos of some eating adventures on the road.
