How to Maintain Your Diet on Vacation

How to Maintain Your Diet on Vacation

Fighting temptation when in a new place can be difficult. As you read this article, you’ll learn how to maintain a healthy diet when on vacation.


One of the biggest obstacles when on vacation involves flying. Airplane food is often prepackaged and full of sodium and calories. To avoid consuming unhealthy airplane meals, eating a healthful meal before boarding is critical. If you’re too rushed to do so, be sure to pack healthy snacks like almonds or protein bars that have a high protein and fiber content and will hold you over until you’re able to consume a healthy meal. If you forget a snack, airports generally offer a variety of dining establishments where you can find a salad with grilled chicken and veggies.

At Your Hotel

Finding a relatively healthy hotel can also prove to be difficult. To locate a more health-conscious hotel, check out the continental breakfast options online or speak to a hotel employee to ensure there are nutritious options like eggs, veggies, fruit, and oatmeal available. Often time’s hotel information can be misleading so I have resorted to researching consumer reviews. On a recent trip of mine to Sin City I found a great site called Gogobot that listed reviews on all sorts of aspects. I pulled up a list of reviews for Las Vegas hotels found information on hotel amenities as well as restaurants in the nearby area. Tools like these make it easier than ever to plan out a healthy vacation.  If finding a hotel with acceptable meal options doesn’t really work out, packing your own transportable meals is imperative. Quick and convenient meals like oatmeal, soup, nuts, protein bars, and dried fruit travel well and can be easily concocted right in your hotel room. You can even travel with a jet boil-to-boil water for oatmeal and soup or bring a mini crock-pot.

Locating a Healthy Restaurant

Doing your research before arriving to your destination is essential. Most restaurants have their menus available online, so finding a healthy restaurant is easy. If you’re short on time and trying to get a quick meal, there are many ways to find a healthy meal. First, avoiding meals that have words like battered, buttered, breaded, creamy, fried, loaded, smothered, stuffed, and more in their description should be avoided. Healthier meal options will have words like baked, boiled, broiled, fresh, grilled, high fiber, light, marinated, multi grain, roasted, sautéed, steamed, stir fried, vegetarian, vinaigrette, whole grain, whole wheat, and more in their description and are usually safe options. However, just because meals have certain words in their descriptions doesn’t mean they’re entirely safe or unsafe diet options, asking the server specific preparation and ingredients options is still important to be certain your meal follows your diet requirements. A few basic healthy meals are grilled fish with steamed veggies, salad with grilled chicken or fish, grilled chicken with roasted veggies, soup with veggies, sweet potato fries as opposed to regular fries, grilled beef with veggies, seafood like clams and lobster without butter, salad with hard-boiled eggs and veggies, a Caprese salad with balsamic vinegar, and more. Taking multi-vitamins with meals can also assist in vitamin consumption and absorption.


Clearly, eating healthy on vacation can be easy. Although maintaining your diet when traveling may require a bit of research and time, sticking to your diet will feel empowering and will prevent any diet hiccups. 

Written By: Cole Millen

Reviewed by: Mitali Kapila RD