How to: Healthy Travelling

Updated: May 22, 2018


So as you may know, Ive just been travelling through the states for the last few weeks and luckily for me Ive travelled before -  So I am always prepared - I take my own real food with me when I travel.

Not just for when Im on the planes but also for when I am in airports waiting in transit. 

This trip I was lucky enough to fly First Class from Australia to the USA so the food was pretty amazing but I did enough internal flights to appreciate how bad the on board snacks can be even when you are in business class, followed by the not so amazing selection of American airport food. 


I actually couldn’t find 1 natural ingredient in one of the bars I was given on board a flight across the states, now that scares me a little. To think that all these people are snacking on these 'foods'. I was surprised to learn that most of the sauces in restaurants still contain nasty ingredients, the one I dislike reading they contained was HFCS (high fructose corn syrup)-  Its scary, lucky for me Im not a sauce lover.  Dr Mark Hyman on HFCS

So what are some of my helpful solutions whilst traveling: 

TAKE YOUR OWN FOOD In the air:A lot of people are often shocked when I tell them I travel with my own food; as most people aren’t aware they are able to do this due to customs law. But this is actually only a concern when you land at the other location. All fruits and vegetables, meats and other perishables need to be disposed of on-boardYou can select your preferences when you fly long haul. So if you are intolerant to certain foods you can put in special requests. I also personally don’t like the look of the meat on planes in economy nor do I like the idea of it all being reheated so in most cases I will order vegetarian meals.  On the ground:Its also hard when you are travelling to know exactly what goes in your food when you order out.Gluten along with vegetable oils are highly inflammatory and are some of the not so nice ingredients you’ll meet often in restaurants.I realise that sometimes when you are travelling you can’t avoid eating out but I always find a local grocer or wholefoods to stock up on good quality food for breakfasts and healthy snacks on the go. When you do choose to eat out, try and opt for one of the better options on the menu. I will often order very simple. So I ask for grilled fish, or grilled chicken dish with a side of steamed vegetables or prepared in olive oil. Anything which is crumbed or glazed or is drowned in a heavy sauce will more often than not be loaded in sugar and other nasties so I would steer clear of anything like that. As much as you can when travelling pack what you can and plan ahead. Be clear about what you need, ask the right questions of the waiter/waitress to avoid confusion or frustration when your food arrives to the table. Most restaurants these days will accomodate food sensitives and special requests, so don’t just go off whats on the menu.  I also always pack an emergency kit of yumminess when I travel. 

You wouldn’t forget your tooth brush or spare underwear so add a few items to your list and be prepared.  Heres an example of what I pack:

  • A small pack of nuts (preferably unsalted), I would usually choose almonds. 

  • An apple

  • A small bag of cut carrots 

  • A protein bar or 2 (healthy/clean ingredients) sometimes I make my own bliss balls and take them too.

  • A can of sardines or tuna

  • A few complete vegan protein powder sachets

Try to stay hydrated. I know when I travel I tend to not consume enough water, because you are on the go so much, not sure where toilets are or simply cause you are up in the air flying. Become conscious of what you are drinking too - fill your bottle up with purred filtered water where you can. Even public water supplies can contain unwanted toxins and parasites.Unfortunately with International flights, your liquid limit is 100mls, so you aren’t allowed to bring with you a big bottle of water, so I always purchase one on the other side of the gate, or I will carry my own empty bottle to refill where I can. Be aware that alcoholic beverages, coffees and teas can be quite dehydrating and cause a number of other concerns for some. So choose to keep this at a minimum or just wait until you arrive to your destination. 

Pack some good quality supplements. My obvious go to would be my daily nutritional support, JP+ and for those who follow along on social media know they are my go to and that I wouldn’t travel without them. They provide me with almost 30 different varieties of fruits, veggies and berries in one hit, and when you aren’t sure how well you can eat or the quality of the foods you’ll be coming across these are truly my saviours. They help me with my digestion too and gut health - this can be a big one when travelling too, especially to foreign countries where you are unsure of the food quality or origin. 

Please contact me through here if you would like some more info on purchasing them.


I also love to take pure Vitamin C Ascorbic Acid powder and Chlorella with me for immunity and detoxing toxins.   To read what my travel essentials are when it comes to supplements and food click here As our decision to choose better qualify foods and are becoming more health conscious, menus are changing and adapting nutritionally.

There is becoming more and more healthy foods available to us. And most chains will now offer healthier options.  But try and remain in control with some of my tips above and making sure you are prepared where you can be. 


  • Facebook - Black Circle
  • Black Facebook Icon
  • Pinterest
  • Instagram
© 2019 Copyright | Food.Fitness.Wellness | rebecca neale
 
{My personal opinions and journey should not be mistaken for professional medical or healthcare advice}