Quick Guide to Eating Right While Traveling in the U.S.

On the go?

Travel can be exciting, inspiring, and full of new experiences. It can also make it harder to stay on track with healthy habits. The good news is that with a little planning, you can enjoy every moment of your trip and still feel great about your choices. Use this quick guide before you pack up and head out to help you eat well and stay energized while traveling in the U.S.

Before You Go: Pack Smart

  • Clean your produce. Rinse all fresh fruits and vegetables under running water before packing them in a cooler, even those with skins or rinds.
  • Keep cold food cold. Use coolers with frozen gel packs or ice to keep food at or below 40°F. Store drinks in one cooler and snacks in another so your healthy options stay fresh longer. Try sliced veggies, fruit, hummus, guacamole, or yogurt.
  • Skip hot foods. Unless you have a portable warmer, pack foods that can be enjoyed cold or at room temperature.
  • Bring healthy snacks. Whether you are driving or flying, these options make it easier to stay on track:
    • Fresh or dried fruit
    • Nuts in small portions
    • Nut butter travel packs
    • Whole-grain pretzels, crackers, or breadsticks
    • Trail mix
    • Snack bars made with whole grains, nuts, and fruit with little added sugar
  • Stay prepared. Pack hand sanitizer and disinfectant wipes to keep hands and eating areas clean when water is not available.

On the Road: Stay Safe and Mindful

  • Wash your hands before eating. Clean your hands with soap and water or hand sanitizer to remove germs you may have picked up while traveling.
  • Choose water wisely. Tap water is regulated in the U.S., but if you are unsure, go with sealed bottled drinks and skip ice from unknown sources.
  • Follow the two-hour rule. Eat any cold or hot food within two hours of buying it, or within one hour in hot weather.
  • Keep it clean. If you are eating on a plane or train, wipe down your tray table and never place food directly on it. Make sure hot food is served hot and fresh.

Eat Right While Traveling

  • Choose simple, healthy snacks. Look for these easy, satisfying options available almost anywhere:
    • Part-skim mozzarella cheese stick
    • Whole-grain sandwich with lean protein and vegetables
    • Salad with grilled chicken or fish
    • Vegetable soup
    • Fat-free latte
    • Fruit cup
    • Pre-cut vegetables
  • Shop smart. Markets often have ready-to-eat items like hummus, yogurt, salads, and fruit with peels such as oranges or bananas.
  • Order with intention. At sandwich shops, pick whole-grain bread, extra vegetables, and mustard instead of mayo or oil.
  • Make balanced choices. At drive-thrus or casual restaurants, choose grilled, baked, or steamed foods. Try broth-based soups, oatmeal, or eggs with whole-grain toast. If you want something more indulgent, enjoy a smaller portion and balance it out later with lighter meals.

At Your Destination: Keep Healthy Habits Going

  • Ask for a mini-fridge. Stock it with healthy groceries for easy breakfasts and snacks.
  • Start your day strong. At hotel breakfasts, look for yogurt, fruit, or whole-grain cereal with low-fat milk instead of pastries or sugary cereals.
  • Be smart at buffets. Look over the options before you serve yourself. Fill half your plate with fruits and vegetables, one quarter with lean protein, and one quarter with whole grains. Avoid food sitting at room temperature.