A Foodie’s Guide to Staying Healthy on the Road

posted by

Diane Hughes


We’re Diane and Keith Hughes: Bodi health coaches and business mentors dedicated to helping the chronically busy professional reclaim a life of freedom, adventure, and unbridled joy. Our tried-and-true method? Equipping you with the tools, education, and support you need to make small lifestyle changes that are actionable anywhere, from high-rise hotels 
to wherever you call home.



“Living healthy and fit shouldn’t be feared, boring or restrictive but more about exploring the culinary arts, new cuisines and enjoying life with real, wholesome, nutritious, delicious food “ – Keith Hughes

Traveling can be an incredible experience for food lovers, but it can also be challenging to maintain a healthy lifestyle while on the go. However, with a solid plan and a few easy strategies, it’s possible to enjoy your culinary adventures without sacrificing your well-being. As someone who has lost 100 pounds while traveling and dining out regularly for work, I know firsthand the struggles of staying healthy on the road.  That’s why I’m happy to share my tried-and-tested strategies with you! In this blog, you’ll find 8 simple strategies for staying healthy on the road, so you can nourish your body and satisfy your taste buds without compromising your overall well-being. Whether you’re a frequent traveler or just starting to explore the world, these strategies will help you make healthy choices and enjoy your foodie adventures wherever you go. 

Mindset – The 80/20 Rule

Maintaining a healthy mindset is crucial for foodies who want to stay on track while traveling. Embrace the 80/20 rule, which means making healthier choices 80% of the time and allow yourself to indulge the other 20% without feeling guilty. This balance will keep you from feeling deprived and help you stay committed to your overall wellness goals.

Remember – Living a healthy lifestyle is not about being restrictive but more about balance! 

Plan Ahead

When it comes to maintaining your health and wellness, planning ahead is essential for success. One of the simplest ways to set yourself up for a healthy trip is to stock up on nutrient-dense snacks before you leave. Some of our favorites include raw nuts, apples, pears, bananas, Lara bars, Beachbars and Shakeology packets. Be sure to pack your snacks in your backpack, travel bag, or purse to keep your body fueled, nourished, and energized during your travels.

As you arrive at your destination, visit the local grocery store or farmers’ market to stock up on water and additional snacks. This will help you avoid unhealthy impulse buys and  ensure that you have plenty of healthy options on hand for when hunger strikes between meals. 

In addition to stocking up on snacks, it’s also a good idea to research popular local restaurants, cafes, bars, and activities before you arrive. Having a game plan for your meals and activities takes the guesswork out of your trip, giving you more control, saving you time, and making it easier to stick to your health goals while still enjoying the local cuisine and culture. 

“If you fail to plan, you are planning to fail!” – Benjamin Franklin.


Staying hydrated is essential for maintaining energy levels and regulating appetite. Water can also help with digestion and prevent constipation, which is a common issue among travelers. To ensure proper hydration, it is recommended to drink at least 2-3 liters of water daily. For sustainability-minded individuals, carrying a reusable water bottle is a great alternative to buying single-use plastic bottles.

Prioritize Veggies and Protein

To make the most of your dining experience while traveling, make it a priority to consume plenty of vegetables and lean protein sources. By choosing these nutrient-rich options, you’ll not only feel satiated but also promote healthy digestion and provide your body with essential vitamins and minerals to stay energized on-the-go. To achieve a well-balanced meal, aim to fill 70% of your plate with a combination of colorful veggies and fruits. This approach will not only enhance the nutritional value of your meal but also help you maintain a healthy and balanced diet while away from home.

Keep in mind – Healthy food options are available everywhere you go. The key is to keep it simple and stick to veggies, fruits and proteins. Skip the heavy cheese, sauces, starches, and fried foods. If you don’t see anything “healthy” on the menu, don’t be afraid to create and/or order a custom-made meal. Most restaurants are happy to accommodate any dietary requests.

Drink Mindfully

Being on a wellness journey doesn’t mean you have to eliminate alcohol completely. However, drinking mindfully and adhering to a few simple guidelines are essential. Aim to stay within the recommended limit of two to three drinks. Steer clear of cocktails loaded with added sugar, salt, or artificial colors. Instead, choose a glass of wine, bubbly, a beer, or light/plain-colored liquors such as vodka, tequila, mezcal, whiskey, or gin. Complement them with low-calorie mixers like club soda or sparkling water with a splash of lime, lemon, or fresh herbs for extra flavor. Stay hydrated throughout the evening by switching to water or alternate between alcoholic beverages and water infused with a twist of lime or lemon. By following these suggestions, you can enjoy a festive evening while keeping your health in mind.

Sweets and Treats

When it comes to satisfying your sweet tooth, it’s important to strike a balance between indulgence and health. As foodies, we shouldn’t deprive ourselves of life’s little pleasures, but we should  be mindful of what we’re putting into our bodies. Following the 80/20 rule, allow yourself to explore and splurge on sweets and treats for 20% of your week without feeling guilty. When faced with dessert-type dishes you have options; you can choose to skip them altogether, split them with a friend, or savor it all by yourself.  By giving yourself permission to indulge in moderation, you’ll be more likely to make healthier choices throughout the rest of your trip. Remember, it’s all about balance, and allowing yourself occasional indulgences is a natural part of being human and enjoying life. 

Stay Active

One of the best ways to maintain your health while indulging in your foodie adventures on the road is to incorporate physical activities into your itinerary. Walking, biking, or hiking are great options to explore new destinations and immerse yourself in the local culture. Not only will you burn off those extra calories, but regular exercise will also help you maintain a healthy weight, boost your mood, and enhance your overall travel experience. So, put on your walking shoes, rent a bike or hit the trails to make the most of your foodie travel experience!


Sleep plays a vital role in our overall well-being,  and it becomes even more important when we are traveling. Whether for business or leisure, travel can be both stressful and exhausting, making it essential to get adequate rest to help keep our immune system strong. To optimize your travel experience, strive to maintain a consistent sleep schedule, aiming for 7-8 hours each night. Prioritizing sleep while on the go can significantly boost our energy levels, improve our adaptability to new surroundings, and allow us to fully immerse ourselves in our travel adventures. 

In conclusion, traveling doesn’t have to mean sacrificing your health or giving up your love for food. By following these simple strategies and maintaining a balanced approach, you can enjoy your foodie adventures while still prioritizing your health and wellness.

Happy travels and bon appétit!

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