A Traveler's Guide to Eating and Feeling your Best While Away

Kati Burton, MS, RDN

November 2024

An audible sigh leaves my mouth as the wheels of the airplane make impact with the ground, sliding to a final stop stateside in Denver, Colorado. It’s 4PM and I would give anything for a coffee and a toothbrush. Every landing leaves me smiling, though, just knowing we are safely on the tarmac. Now at the gate after a nine-hour flight from London, I stand and stretch. The slick underside of my thighs sends me right back in my seat, embarrassed it’s left a stain through my pants. In this moment, I’m back in time at a Nevada rest stop, peeling my raw legs away from the leather bucket seats of our family van. The discomfort of long cars rides with a dad loyal to the road and the itinerary were eased only by relieving my bladder and if the ice had not melted yet, snagging a handful of cold grapes and a capri sun juice pouch. It’s the little things we can control, right?

Traveling is not a comfy thing, but we do it to see family and friends, to gain perspective, and to be challenged by the unknown.  From weather to missed connections to eating the wrong thing, we leave the comfort of our homes to share in the camaraderie of the human experience. I celebrate this after a lifetime of travels solo and accompanied, nearly always returning recharged. Taking ourselves out of the repertoire of everyday life may seem unhealthy, sans our consistent gym routine and perfectly portioned home meals (har har), but it can actually present an opportunity to set healthful habits. What better way to learn to respond to chaos, but to establish a foundation for health while floating through time, away from your couch and pantry. Instead of returning home from a trip exhausted, considering a year-long hiatus from croissants, or travel itself, learn to make your health a priority in any situation you find yourself in.

Research

Between the internet, magazines, and travel guides, there is no excuse not to do your research before any trip. There’s one important detail, however, that these resources are missing: your unique situation. If it’s not already firm in your head, take a few minutes to write down exactly what you need to thrive. Keep in mind that a lot of things you have at home (comfy bed, preferred coffee brand and maker, air conditioning) may not be with you on the road. Be reasonable, and consider what you can control, what you cannot, and what is non-negotiable. Here’s an example:

• Fact: I have celiac disease and must eat gluten-free foods. I also need to eliminate contamination risks as much as possible.

  • Action: Bring gluten-free snacks from home, packed lunch during the travel day, and list of 2-4 grocery stores and restaurants that may have gluten-free options, depending on length of time away.

    • Tip: If you have a serious allergy or food-related disorder, learn how to say it in the language of where you are traveling. I.e. Tengo enfermedad celiaca. Es libre se gluten?

• Fact: I am someone who drinks a lot of water.

  • Action: Bring a refillable water bottle. Use the internet to find out if there is consistent clean potable water to drink where you are going.

    • Tip: Many airports outside of the US do not have water bottle filling stations. Have cash on hand to purchase water if necessary.

• Fact: Exercise keeps me sane, happy, and healthy.

  • Action: Stay in town, walk everywhere! Is there a pool or gym to use where I am staying?

    • Tip: If you like to walk, lodge right in the city you are exploring.

Travel Kit

As mentioned above with the refillable water bottle, there are just some items you’ve got to have on hand if it helps you feel well on the go! Consider your luggage, carry-on, and purse. How can I maximize my carrying capacity to bring more healthful tools and less unnecessary things (ahem, looking at you with 4 pairs of shoes on your one-week vacation!). Here are a few items that I pack in various travel bags to keep well: 

• Backpack or purse: toothbrush and toothpaste, hand sanitizer and wipes, healthy snacks, mints and cough drops, ginger and chamomile tea bags, instant coffee (saves $5 at the airport if you ask for hot water instead of a coffee), paperback book or magazine 

• Carry-on: second paperback book, an extra pair of sneakers, running clothes (this is two-fold, 1) if I lose my luggage I can still get out for a run, and 2) if there is a wellness area at the airport, I can use the treadmill!)

• Luggage: rain gear (especially helpful for our recent trip to the Scottish highlands), comfortable or professional clothes and shoes (depending on the trip), foods to make small meals. I probably will not need all of it, but it gives me peace of mind in the event stores are closed when I arrive. I’ll pack these in a sealable freezer bag to prevent leakage.

Water

I cannot emphasize this enough: get a reusable water bottle that can easily fit in a pocket or carabined to your travel bag. Those small water cups on the airplane are just not enough to quench your thirst amid the airplane cabin’s low humidity and salt-laden snack environment. Fill it up and have it ready for travel. Being well hydrated when you leave the plane will help you recover and start exploring as soon as you arrive!

Meals & Snacks

You may not need to bring as many foods as I do, but as I mentioned above, bringing a few staples from home does help keep you satiated until you get your bearings. Before I go on any trip I do the following:

Gather Gluten-Free Goodies

In a reusable or freezer bag, I always bring date bars (like Larabar), nuts and dried fruit, crackers, ½ loaf of bread, meat sticks and bars, olives, and peanut and almond butter packets (Justin’s or Once Again are my go-to’s). In my carry on and/or purse, I always keep an apple, cheese stick, carrots, and a nut or date bar to prevent any unnecessary and overpriced airport or airline food purchases.

Take a Moment

Once you have arrived at your destination, look around for grocery stores and restaurants that are within walking distance of where you are staying. If you have an allergy, intolerance, or abstain from certain foods, look to see if restaurants offer meals that will accommodate your needs. The worst thing that happens on travel is also very common; eating new foods or foods our bodies cannot tolerate can lead to a few days in bed, close to a toilet. Be diligent and take care of yourself.

At the Restaurant

You may not speak the language of the staff at a restaurant you have decided to wander to. Learn to ask in the language of the country you are traveling to if they can accommodate your dietary needs. You can always ask if you can speak to someone in English, but do not assume this is an option! Another thing to consider is creating a card you can print or purchase prior to travel that clearly states your allergy or food need. The idea is to have a great time without getting sick!

Say Yes!

Time away from the comforts of home can be challenging, especially if you follow a certain diet or routine to keep well. Do not be afraid to step out of your comfort zone! With a bit of preparation, you can say Yes! to the trip and have the confidence to navigate your way through a new place well hydrated, fed, and ready to explore.

Kati Burton is a Registered Dietitian Nutritionist and owner of Burton Nutrition. She enjoys eating sardines with her 4-year-old daughter, Agathe, and making gluten-free chocolate chip cookies (celiac diagnosis, 2021). She passes her non-working and non-parenting time running and skiing in the mountains with her husband Josh, swimming laps, and reading fiction. Kati fervently believes in enjoying cheese and an occasional glass of wine because life is too short. You can contact her to inquire about article topics or to schedule a nutrition counseling session at burtonnutrition@gmail.com.