Nutrition for Travelers: Top Tips for Healthy Travel

Date: June 7, 2024

nutrition course for traveler

The world has many different cultures and beautiful places that can give you amazing travel experiences. However, while you are sightseeing, learning new customs, and dealing with jet lag, it is easy to forget about your health. Every traveler is concerned about getting sick on their trip.

But do not worry; there are nutrition tips for travellers that will help you stay healthy while travelling. This guide gives you simple nutrition tips to stay energised, avoid travel problems, and have a healthy and exciting trip. Moreover, this blog will also talk about a nutrition course for travelers, which is good for people who want to stay healthy while travelling and for nutrition professionals.

Here are some important “nutrition for travelers” tips to keep you strong and focused on your travels.

Strengthening Your Body’s Defences

Think of your body as a big fort. The stronger its defences, the better it can fight off invaders like germs and illnesses. Let’s make your body’s defences strong for a stress-free journey by following these nutrition tips:

Don’t forget Vaccination Before Vacation

You should visit your doctor to talk about the place you are visiting. Ensure you’re current on routine vaccinations and get any necessary travel-specific ones. This simple step significantly reduces your risk of contracting preventable diseases.

Prevention Against Dehydration

Dehydration can be dangerous, especially on long journeys or in hot climates. To prevent it, you should invest in a reusable water bottle and consistently sip throughout the day.  How much water do you need to sip on? The Mayo Clinic recommends adults generally need around 15.5 cups (3.7 litres) of fluids daily.

Adequate Sleep

Travel disrupts sleep patterns. Aim for a consistent sleep schedule, even if it means adjusting gradually beforehand. Prioritise good sleep hygiene and for this, you can create a relaxing bedtime routine, minimise screen time before bed, and ensure your accommodation is dark and cool.

Smart Nutritional Food Choices for Travel

Just like your car needs the right fuel for optimal performance, so does your body. Here’s how to make smart food choices while navigating airports, bustling streets, and unfamiliar restaurants:

  • Pack Powerhouse Snacks

Aeroplane food and convenience store options often lack essential nutrients. Pack travel-friendly snacks like nuts (almonds, walnuts), dried fruits (cranberries, raisins), whole-grain bars, and baby carrots with hummus for a satisfying and nutritious punch.

  • Embrace Local Flavours Wisely

Don’t be afraid to try local cuisine. This helps you understand new cultures when you are on the go—however, research restaurants with a reputation for hygiene and fresh ingredients. Look for places with a steady flow of customers—a good indicator of freshness. Sample local fruits and vegetables, a fantastic source of vitamins and minerals, but be cautious of unwashed produce.

  • Wise Eating

Vacations aren’t a free pass to overeat. Practise mindful eating. Eat smaller portions, savour your meals, and avoid buffets where you can easily overeat. You can follow the practice of requesting only a half-portion of a meal or split it with a friend when travelling.

Optimise Your Nutrition When Travelling

Travel can present unique challenges for your body. Here are some additional tips to Optimize your nutrition for different scenarios:

  • Combating Jet Lag

Adjusting to a new time zone can upset your digestive system. For the first few days, try to follow your home country’s meal schedule. Choose light, easy-to-digest meals like yoghurt with fruit, grilled chicken with vegetables, or brown rice with steamed fish.

  • Do Your Research

If you’re travelling to a place with a vegetarian or vegan diet, research restaurants and grocery stores that meet your needs. Pack familiar snacks if options are limited. If you have any type of allergies or intolerances, learn to communicate effectively about them when ordering food. For this you can learn a little bit of the local language.

  • Stay Active on the Go

Travelling doesn’t mean you have to stop your fitness routine. Pack comfortable walking shoes and explore your destination on foot. Join walking tours or use a fitness app to find local parks or gyms. Many hotels have fitness centres – use them for a quick workout or bring resistance bands for a workout in your room.

Learn Nutrition for Travelers with Orane International!

Travelling can disrupt your routine, and figuring out healthy meals in new places can be stressful. Orane International offers a unique online course: “Nutrition for the Traveler.” This online course, led by experienced nutritionists who have trained thousands of budding nutritionists in various Orane beauty and wellness academies, gives you the tools to make smart food choices on the go. 

This online travel nutrition course teaches you how to navigate unfamiliar ingredients, create a personalised travel meal plan that considers cultural preferences and dietary needs, and keep your immune system strong for worry-free adventures. The best part is that you will also receive an e-certificate upon completion of this online course about nutrition for travelers. Furthermore, this online nutrition course is good for people who want to stay healthy while travelling and even for nutrition professionals.


Travelling the world can be an incredible experience, but keeping your health in check along the way is important. By following the simple nutrition tips mentored in the blog, you can stay energised, avoid travel-related issues, and enjoy your journey to the fullest. Remember to think of your body as a fort, strengthening its defences against germs and illnesses. Stay hydrated, sleep well, and make smart food choices to keep your body in shape. Research your destination’s food options and stay active to maintain your fitness routine.

For an extra boost, consider taking Orane International’s online course, “Nutrition for the Traveler.” This course will help you make informed food choices, create a personalised travel meal plan, and strengthen your immune system. With a little planning and knowledge, you can ensure your travels are healthy, vibrant, and unforgettable. Stay healthy, and enjoy exploring the world!

By Ms. Priti Sharma

Ms. Priti Sharma is a technical head for the nutrition vertical at Orane International. She is holding Master’s degree in Biochemistry from Pune University and PG Diploma in Nutrition and Dietetics. She has also done PG Diploma in Beauty Therapy from CIDESCO (Switzerland). I have also done certificate courses in nutrition and beauty from the Skin Institute, UK.

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