Food is a huge part of travelling, as it is one of the best ways to experience a new city and culture. I can still taste the fresh pasta in Italy, the creamy feta in Greece, and hearty falafel in Israel. Since most meals while traveling are eaten at restaurants or not prepared by you, it is difficult to eat in a similar manner to home. Considering these tips will help you to stay on track and limit weight gain often associated with vacations.


  • Pack your own non-perishable snacks to bring on the plane/in the car: nuts, trail mix, high fibre granola bars, peanut butter sandwich, whole grain crackers, roasted chickpeas, low sodium pretzels, or air popped popcorn
  • These snacks can be packed in a backpack to fuel long days of exploring, while saving money

Breakfast buffets:

  • Having an unlimited selection of food does not mean that you need to load your plate with everything!
  • Try to mimic what you would usually eat at home, adding an extra source of protein to get you through a busy day
  • Best choices include: hard-boiled eggs, whole-wheat toast, yogurt & granola, whole grain cereal & milk, fruit, and peanut butter. If offered, use the “make your own omelette” stations, adding lots of veggies
  • Limit: sausage, bacon, pancakes, muffins, juice, hash browns

At restaurants

  • Choose items that are steamed, baked, grilled, or poached
  • Limit items that are fried, breaded, creamy, cheesy, salty, and buttery
  • Ask for salad dressing on the side
  • Avoid filling up on complimentary bread
  • Choose water as your beverage
  • As portion sizes are usually bigger, share dishes between 2 or more people. Take home leftovers if you have a place to store them
  • If there is a fridge at your accommodation, visit the grocery store to buy pre-cut fruits and vegetables, yogurt, milk, and cheese cubes
  • To stay physically active, try walking everywhere you can instead of taking transit. It will help to burn calories, while being able to appreciate your surroundings. Take advantage of hotel gyms or pools if available.
  • If you have received advice from your Registered Dietitian on a particular eating plan or diet, bring any notes or resources discussed during your session so that you can refer to it while travelling. This may help you to stay on track.
  • Most of all ENJOY your vacation and immerse yourself into the culture of your destination by trying local foods. Indulge a little, but try to make healthy choices whenever possible. Always keep your larger goals in mind!

Happy travels! Stay safe!