I am writing this on my five-hour layover at the Hong Kong International Airport. After 16 hours of travelling, I was in desperate need of a caffeine fix and a snack. My first adventure was to walk through 7-Eleven.
The shelves of American convenience shops are no longer adorned with the usual candy, chips, and cookies. Instead, they’re stocked with colourful instant Ramen, candied fish snacks, and seaweed-wrapped rice pockets filled up with different types of fruits, fish, and eggs. Was I going to be able to grab my usual protein bar or beef jerky? Hong Kong doesn’t have that.
In true tourist style, I examine all the packaging. While I’m analyzing every package to find the best protein-packed, macro-friendly snack, I’m also fascinated by the fact I can’t identify half the things I buy.
It can be difficult to eat healthily on vacation, whether you are at home, abroad, in a car or a plane, or for a week or even a month. Many people give up, admit defeat, and decide not to eat healthily before their trip begins.
I will return to my work after vacation.
Wait, wait, wait! Hold on! Are you saying that all the hard work you have done and the amazing habits you developed are now just a waste? You know I’ve got you!
After A LOT OF trial and error, I’ve figured out how to eat healthily and still have fun when visiting new places. This ALWAYS includes amazing food. Let’s take the Ramen that I just ate at the Hong Kong Airport. Was it macro-friendly? Most likely not. Was it possible to make this work by portioning? Absolutely.
It is not necessary to travel all or nothing. I’m not asking you only to eat salads while your friends and family enjoy the local cuisine. It’s about finding a balance between your goals, eating healthy and feeling great when you return home.
Here’s Amy’s foolproof method for finding a healthy travel balance. It all starts before you even leave. This is a general guide because I know that travel can look different depending on your destination.
PREPARE BABY!
Travelling is no exception. This is a theme that is repeated in the HellaBella strategy for nutrition. You will fail if you don’t plan. Sometimes, that quote is annoying! But it’s reality.
Decide what foods you will not eat on your vacation and which foods you are willing to eat. You might be gluten or dairy-intolerant. You will save yourself from mental stress by avoiding these temptations. And who wants to spend a vacation stuck to the toilet? To ensure that you enjoy your vacation, I recommend avoiding these foods. If necessary, you can bring along your alternative.
You can take with you a wide variety of nonperishable and perishable foods that you can pack easily in your car, suitcase or carry-on, depending on your travel length, destination and the amount of space you have. You know that I packed my luggage full of snacks to take on my three-week trip through Thailand. It was probably the heaviest part of my carry-on. It’s a good thing I’ll have eaten all of them by the time I get back so that I can replace snacks with souvenirs. To avoid customs hassles, I decided not to take any perishable items this time. Here are some suggestions.
Foods you can take with you on the road that don’t require a fridge:
When you’re travelling overseas or away from your hotel for a long time, packaged foods and foods that do not require immediate refrigeration are great options. Please put them in your carry-on or suitcase to be ready when hunger strikes.
- Jerky: Epic Bars and Chomps
- Bars: RXBars, Lara Bars, Pure Protein Bars, Quest Bars, etc.
- Nuts and seeds or Trail Mix
- Fruit leathers, dried/frozen fruits
- Nut Butter Individual Packets
- Instant oatmeal in individual packets
- The individual packets of protein powder. (I tried Primal Kitchen Collagen Fuel for the first time on this trip, and I was OBSESSED. It’s probably because it is chocolate coconut, and I can never get enough coconut. These are dairy, soy, whey, and whey-free, Paleo-friendly, and contain #collagen. This is a great addition to your protein lineup.
- Fruits such as bananas, apples, and oranges
Perishable foods that are suitable for travel:
Use ice packs in a cooler to keep your food cold while you travel. If you’re not sure if your ice pack will pass security, put a zip-lock in your cooler bag and buy ice at a terminal cafe. You can freeze smoothie bags, which also double as ice packs!
- Vegetables: celery, carrots, bell peppers sliced, broccoli, etc. (drizzle them with olive oil or nut butter). )
- Pre-peel these hard-boiled eggs to make your life easier! )
- Meats—Shrimp, chicken, and beef are pre-cut into strips that are easy to eat. (I freeze these before travelling.) They can be used as ice packs and are ready for eating upon arrival.
- Guacamole, hummus and single-serving packets
- Cheeses include string cheeses, baby bell cheeses, etc.
- You can bring pre-made salad through the security gate! )
- Smoothie Bags: Pre-made and frozen (They’ll usually start to get slushy, and you can pour them into your travel bottle to drink! ).
Dry foods are ideal for long flights. Take as much as you need, depending on how long the flight will be. I pack a large salad with meat and dressing for mealtime. I don’t like the carb-heavy meals served on flights! So I can be happy and satisfied up until landing. The flight to Asia was too long for me to bring a salad. I therefore chose my food carefully. If I had rice with my entree, I would not have eaten the dinner roll or slice of cake. Find a balance that suits you!
Bring a reusable coffee mug and water bottle on your vacation. You will save money on water bottles, which can add up quickly! This is especially true if you’re getting your 3 litres.
At Arrival
- Is there a mini-fridge in your hotel? You are in luck! You will also save money by keeping these healthy foods in the fridge. This is a win-win situation.
- Talking about meals. Research is important. Do some research to find out what your hotel offers for breakfast, particularly if the meal is included in your stay. From the breakfast buffet, stock up on yoghurt, hard-boiled eggs and fresh fruit. These are great for a quick snack or light lunch.
- Stock up at your local grocery store or market on perishables like fruit, veggies and dip.
- You can use the containers you brought with you to pack meals and snacks during your entire stay. Put them in your bag or backpack, and go.
To be clear again, I do NOT say that in order to travel healthy, you should avoid the local cuisine. This is usually one of my favourite parts of a place. My happy place is finding a balance between having fun and not going overboard. I have a rule that says you should choose one treat per day. If I decide to eat the ooey-gooey Mango Sticky Rice at dinner or the freshly baked pastry for breakfast, I will likely pick healthy options for the rest of the day. I don’t deprive myself of traditional cultural foods, but I do enjoy them in moderation. It’s OK if I have more fun on some days than on others. Do not stress yourself. Feel grateful for the chance to try something new. You’ll return home feeling satisfied and refreshed.
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