Healthy Traveler's Diet: Expert Tips on What to Eat and Avoid from a Certified Health Coach

Traveling exposes you to exciting new cultures and experiences, but shifts in routine and diet can impact your well-being. We consulted certified health coach Natalie Drugan for proven strategies to stay healthy and nourished during flights and road trips.

Fortify Your Immune System Before You Fly

"The best defense against foodborne illnesses is preparation," says Drugan. Boost your immunity pre-trip with ample rest and nutrient-rich foods. "Dark leafy greens like kale and spinach are powerhouse fighters against illness. Try a green smoothie: blend frozen bananas, kale or spinach, frozen berries, and coconut water for a quick, germ-busting boost."

Pack Smart Snacks for the Journey

Airport temptations like chips, candy, and fried foods can derail healthy eating. "Pack non-perishable snacks from home to stay satisfied," advises Drugan. Opt for whole fruits (apples, bananas, pears), nuts, trail mix, energy bars, or almond butter sandwiches. If buying at the airport, skip fast-food lines for sandwich shops offering fresher options.

Prioritize Hydration: Water, Water Everywhere

Airplane cabins have humidity as low as 3%, leading to rapid dehydration. "Dehydration causes headaches, dizziness, fatigue, dry skin, and constipation," warns Drugan. Drink fluids before, during, and after travel. Skip sugary sodas, caffeinated coffee, and alcohol, which exacerbate issues. "Choose filtered water or coconut water for electrolytes, and sip steadily throughout your flight."

Combat Motion Sickness Effectively

If prone to nausea, avoid alcohol, caffeine, and fatty foods. Drugan recommends ginger: "Sip ginger tea, sprinkle it on meals, or try crystallized ginger to ease an upset stomach."

Eat Like the Locals Do

Long lines signal fresh, popular spots endorsed by locals. "Choose clean, inviting eateries with confident food prep," says Drugan. Avoid buffets where food sits exposed.

Know When to Skip: When in Doubt, Leave It Out

Drugan's golden rule: Discard anything suspicious. Avoid undercooked foods, off smells, or improper temperatures. For water, stick to sealed bottles from trusted brands or local favorites. Use it for brushing teeth and skip ice in drinks.

Bon Appétit!

Don't let food fears overshadow cultural culinary adventures. Food is a vital part of any destination's heritage.