The Raw Glow Blog

Eating Healthy While Traveling – 5 Tips!

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On the Road

This week I am visiting beautiful Sunny Southern California and I thought I’d share my favorite travel tips for eating healthy while traveling. Even if you are taking a short day trip, it always pays to be prepared!

Tip#1 Bring Your Kitchen With You!

  • Travel with a small cutting board, utensils, napkins and paper plates. A package of compostable forks, knives, and spoons can be really helpful to cut into fruits and vegetables on the go. You can also travel with a sprout bag to soak nuts and seeds and small personal blender called the Tribest Personal Blender (available in 220V also) to make smoothies. (I once soaked some sunflower seeds overnight in a sprout bag and made them into a pate in a Tribest Personal Blender on a cruise!) If you are driving, traveling with a plug-in cooler is also great.

Tip#2 Bring a Few Essentials!

  • Pack some unopened non perishable food items into your bag. (These days, it is best to pack them into your checked bag and make sure to declare them because each county is different in what they will or will not allow into their country.)

Here is a list of food items I like to pack:

  • Raw Tahini and Almond Butter (unopened jars) because you can dip vegetables into them and use them as dressings just by adding some orange juice.
  • Dulse Flakes and Nori Sheets (unopened packages) are beneficial as Dulse can be used as a salt substitute. For example, you can make a lettuce wrap with avocado, torn Dulse, and chopped tomatoes. Nori sheets can also be used as a wrapper, just cut up some vegetables such as cucumber and carrot, spread on some tahini, and you have an easy wrap.
  • All Prepared Raw Food Snacks such as raw food energy bars, cookies, and crackers for that little extra boost of energy on the go.
  • Green Powder because you can mix it with juice or water and if you are traveling in the United States there are juice bars/smoothie bars everywhere where you can ask them to make you an all fruit smoothie. You can then add your green powder to make an instant green smoothie!
  • Liquid Stevia because you can use it to sweeten some mineral water (as a substitute for soda) or use it to sweeten some tea.
  • Italian Herbs and Sea Salt because when dining out all you have to do is ask for a lemon wedge and you have an instant salad dressing!

Tip#3 Research, Research, Research!

  • Before going anywhere, research whether they have a natural foods grocery store or a farmer’s market and then make sure this is your first stop off the plane to stock up on healthy food. You can also research to see if the area has any juice bars and vegetarian or vegetarian friendly restaurants where you can dine out.
  • Sometimes the local food culture will have a vegetarian specialty for example, in Spain you can order gazpacho (a raw tomato soup), in Fiji you have the young coconut meat and water widely available, in Italy fresh squeezed orange juice is widely available . . .(etc.) (If you are traveling to a third world country, it is also a good idea to research what foods are safe to eat!)

Tip#4 Stock Up!

  • When you locate that health food store or farmer’s market stock up on healthy food that you can store in your hotel room. Hopefully, your hotel room will have a refrigerator, but if not, it might be worth it to travel with a small cooler because most hotel rooms have an ice machine.
  • Some of my favorite healthy foods to stock up on when traveling are: fruits that will last a few days such as melons, oranges, bananas, apples, and avocados; dried snacks such as dried fruits and nuts; and plenty of liquids to stay hydrated in dry hotel rooms such as water and coconut water.
  • Also, at most U.S. grocery stores you can always find raw guacamole and salsa. All you have to do is add a scoop of salsa and guacamole into a romaine lettuce leaf or you can enjoy it with some baby carrots or other cut up vegetables such as celery or zucchini.

Tip#5 Learn Some Lingo!

  • If you are going to a country where they don’t speak English, and you are going to eat out, make sure to learn a few phrases so you know what to ask for. And this goes for any restaurant, they will usually make something special for you, especially if you tell them you have dietary restrictions and food allergies. For example, when I’m out to a Mexican restaurant with friends or my husband I ask the waitress to bring me a plate of lettuce, chopped raw vegetables, salsa, and guacamole. I mix it all together to make a delicious salad. Sometimes you just have to get creative!

I hope you enjoyed these tips! Although I am definitely more flexible while traveling than I am at home, I still manage to eat pretty healthy so that I can feel great and enjoy my travels!

Make sure to add any of your tips to eating healthy while traveling below in the comments section.

Bon Voyage!


P.S. These are some bonus tips not related to healthy eating but they have really helped me a lot this trip: You might consider investing in a portable humidifier (it will make those dry hotel rooms bearable), a portable white noise maker or ear plugs and an eye mask so you can sleep under any circumstances. Really helped out last night when our hotel room was situated right next to a busy stairwell and crowded pool with kids playing! We slept like babies.


1 - Raw Food in The News and Around The Web { 08.26.11 at 1:00 pm }

[…] Eating Healthy While Traveling – 5 Tips! […]

2 Yogashe { 08.26.11 at 8:15 pm }

Great tips!  I follow many of these tips myself when I travel, no matter how near or far. 🙂

3 Cecilia { 08.27.11 at 12:44 am }

Hi Yogashe, Thanks for the feedback. I’m glad that we are on the same page!

Best Wishes,

4 Lynda { 08.27.11 at 1:14 am }

Cecilia,  Great tips.  thku Confirmation of some things I’m already doing and some other fab ideas to help me along the way.  Love travel but don’t enjoy the inconvenience of not having fresh food on hand.  Cheers. Rgds Lynda

5 Cecilia { 08.27.11 at 2:22 am }

Hi Lynda, I’m glad you enjoyed the tips and I hope they make your next trip more convenient.

All the best,

6 Solaughlin { 08.27.11 at 9:52 pm }

Love it! Can you suggest some green powder you like to use?

7 Cecilia { 08.27.11 at 10:37 pm }

Hi Solaughlin,

I like anything from the company Healthforce Nutritionals, they have some great green powders. You want to look for a green powder that is organic and doesn’t have a lot of fillers.

Best wishes,

8 kooaburra { 08.28.11 at 10:25 am }

Chia seeds soaked in organic pear juice. Let it get like a jelly overnight soak is good, use about a third of a cup of Chia to a glass of pear juice. This makes a good amount for a couple of nourishing snacks, I like spoons of coconut yogurt with it for my gut.

9 Cecilia { 08.29.11 at 12:01 am }

Thanks for sharing kooaburra, sounds yummy.
Best Wishes,

10 mjmmt { 09.19.11 at 4:50 am }

Thank you for this post. I always like learning about new ideas especially on trips!

11 Cecilia { 09.20.11 at 11:44 pm }

Thank mjmmt, finding good food on a trip is part of the adventure!

12 Blessedmama { 09.21.11 at 7:14 pm }

Thanks for the tips!

13 bebe { 01.07.12 at 1:22 pm }

Thanks for this post.  I am new to raw food and travel a lot, which has been challenging. I am looking forward to trying some of your suggestions.  One other thing I have found helpful when I travel by car is to make a few days worth of smoothies and then vacuum seal them in mason jars with a Foodsaver.  As long as I keep them cold, they keep for several days and travel really well.  

14 Cecilia { 01.18.12 at 5:58 pm }

Hi Bebe,

Thank you so much for sharing. The food saver is great isn’t it?

Best Wishes,

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