13 Eating Habits to Avoid When Traveling
Travel is a time to experience new destinations and cultures for work or leisure. But amidst the excitement, maintaining healthy eating habits can be challenging. According to a 2023 survey by Statista, 65% of travelers report feeling unwell during or after their trips due to poor food and beverage choices.
Digital nomads and frequent travelers often face disrupted schedules and diminished productivity. Read on for 13 eating habits to avoid when traveling.
Overreliance on Fast Food
Grabbing fast food is convenient, but relying on it often is harmful. A CDC report revealed that about 1 in 3 U.S. adults eat fast food daily. Fast food is typically high in saturated fats, sodium, and sugars while offering little nutritional value.
Instead, consider healthier quick bites from local cafés or meal prep options to fuel your adventures. Planning and exploring better-quality takeout options can completely transform your travel routine.
Excessive Caffeine Intake
Running on coffee during packed travel schedules might feel necessary, but overdoing it can backfire. A 2023 study from the American Heart Association (AHA) noted that consuming more than 400mg of caffeine daily (around four 8-ounce cups) can cause sleep problems, irritability, and dehydration.
Swap out that third cup of coffee for herbal teas or infused water to stay hydrated without the caffeine overload.
Drinking Fruit Juices and Sweet Drinks
Fruit juices and sweetened beverages might seem refreshing, but these drinks are loaded with added sugars. According to a 2023 Harvard School of Public Health review, sugary drinks contribute to metabolic issues and can ferment in your stomach, leading to discomfort during travel.
Stick to water, unsweetened teas, or electrolyte drinks to stay hydrated without unnecessary sugar spikes.
Avoiding Local Supermarkets for Fresh Produce
Many travelers stick solely to restaurants, overlooking local supermarkets and farmers’ markets. These are treasure troves of fresh, affordable, and healthy produce.
Not only can fresh fruits and veggies enhance your diet, but visiting local markets offers cultural insights while saving money compared to dining out constantly.
Eating Ready-Made Dishes Without Knowing Ingredients
Pre-prepared dishes often contain hidden ingredients like MSG, high sodium, or allergens. If you have food allergies or intolerances, pay close attention to menus or ask servers about dish contents.
Apps like MyFitnessPal or Yuka can be handy for checking ingredients and nutritional information while traveling.
Not Checking Customs Regulations for Imported Foods
Bringing confiscated snacks back home can waste money and create unnecessary hassles. Each country has specific regulations for importing food products.
Check government websites before traveling to ensure your snacks comply with the regulations. For example, the Transportation Security Administration (TSA) in the U.S. offers a comprehensive guide for traveling with food.
Neglecting Healthy Snacks During Long Journeys
Long travel days can leave you at the mercy of fast food outlets. Packing healthy snacks like nuts, dried fruits, energy bars, or veggie sticks can save time and money while satisfying hunger.
These options are portable, non-perishable, and provide lasting energy without the crash of sugary snacks.
Not Staying Hydrated Enough
Dehydration is one of the most common challenges for travelers. Data from the Mayo Clinic indicates dehydration can cause fatigue, headaches, and reduced cognitive function.
Pack a refillable water bottle, and aim for eight glasses of water per day. Drinking water consistently, especially during flights and outdoor adventures, is essential.
Consuming Heavy Meals Before Flights
Eating a heavy meal before a flight might sound like a good way to prevent hunger, but it can cause discomfort. The U.S. Department of Transportation advises choosing lighter, easily digestible meals to avoid bloating and heartburn caused by cabin pressure changes.
Innovative options include fresh fruit, yogurt, or lean proteins before takeoff.
Consuming High-Sodium Foods Frequently
High-sodium foods, such as processed snacks or fried items, can lead to bloating and dehydration. The American Heart Association recommends no more than 2,300 mg of sodium daily, yet many restaurant meals exceed that limit in one sitting.
To reduce your intake, opt for dishes labeled “low-sodium” or select fresh foods like grilled meats and salads.
Ignoring Portion Sizes at Restaurants
Restaurants, particularly in tourist-friendly areas, often serve portions much larger than necessary. Research from the American Journal of Clinical Nutrition in 2023 linked frequent consumption of oversized portions to overeating and weight gain.
Consider sharing meals, returning leftovers to your hotel, or ordering smaller portions to control calorie intake.
Skipping Meals Regularly
Skipping meals to “save time” while traveling can lead to irregular energy levels and binge eating later. The University of Louisville highlights that skipping meals frequently can disrupt metabolism.
Keep small healthy snacks on hand, like trail mix or granola bars. Regular meal times, even while traveling, can stabilize energy and mood.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
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