If you eat a plant-based diet, it can be a challenge to find healthy, plant-based foods to support your health and energy on your journey. That’s why I’m sharing these 9 Tips for Healthy Plant-Based Eating While Traveling, which can help you find delicious, satisfying plant-based meals on the go.
So you’ll be taking your plant-based meals on the road? Whether you’re on a plane, train, or car, it can sometimes be a challenge to find healthy, whole plant-based meals on your travels—especially if you’re in remote or meat-oriented areas. I’ve traveled the world, and as a plant-based traveler, I know how difficult it can be to maintain a healthy diet while traveling. The good news is that plant-based diets are on the rise, and vegan meals on the go are widely available in the US, and around the world. And some cultures have always been plant-friendly (that’s you, Thailand and Greece, in the photo on the blog!). However, it helps to prepare as much as possible so that you can enjoy the food culture of your area, while feeling healthy, happy, and satisfied. That’s why I asked my favorite nutritionists to weigh in on their top plant-based travel tips, and I’m including some of my own healthy eating tips, too. Well done!
9 Travel Tips for Plant-Based Foodies
1. Plan Ahead
It’s best to pre-plan your trip with thoughtful planning. “To ensure you have healthy meals you enjoy that meet your nutritional needs, pack a snack on your trip or on the plane. Although you can’t bring drinks, there’s nothing stopping you from having your own food, although you should check with airlines for international travel regulations. Planning your destination ahead of time also helps. Will you have access to a mini-fridge or microwave in the hotel room? Is continental breakfast included? Or will you have access to a full kitchen in the rental house? Bringing food with you or grabbing some items at the grocery store can help meet your needs, and avoid going out for three meals a day. Try looking up restaurants near you ahead of time to find places where you can find delicious plant-based food!” says Margaux Empey, MPH, RD of Off the Vine Nutrition.
2. Raise Plant Foods
It is necessary to always bring a few, rich, satisfying plant-based snacks with you. “I pack nuts, dried fruits, and non-dissolving snacks (KIND popped bars or Lara) when I travel. “They fit in quickly between snacks on long flights and save me from buying expensive food at the airport,” says Lisa, Andrews, RDN of SoundBites Nutrition. “The best plant-based snacks on the go are GoGo Squeezes! Besides being delicious, they are portable, mess-free, and each 3.2 oz. bag provides 3 grams of fiber,” says Wendy Kaplan, MS, RDN, CDN of Food4Health. “I pack a strong plant-based airplane bento box lunch and sneak it on my way. Whole-grain figs, pistachios, grapes, dates, chickpeas, chickpeas, and Lara Bars,” says Kristine Duncan, MS, RDN, CDE of Veg Girl RD.
3. Track down the Supermarket
Some of the best plant-based options you’ll find at your local supermarket include meat alternatives, pulses, produce, and snacks. “I like to look for new supermarkets when I travel. It is very interesting to see the different products and regional specialties they offer. If you’re traveling interstate, a quick internet search can provide you with information on the nearest grocery store. If you’re traveling internationally, ask around. Ask locals or your tour guide where the nearest grocery store is, or what the best options are for buying fresh food,” says Patricia Bannan, MS, RDN. “Supermarkets, like local farmers’ markets, don’t just sell what is grown in the country, but they sell what the people of this country like. If you’re in a New England supermarket, chances are you’ll find a few foods that are unique and different from what’s sold in South Carolina. And of course, if you buy your food at the supermarket, you can prepare it yourself if you are renting a house or condo or camping. Cooking your meals while on vacation makes the plant easier because you have full control,” says Liz Weiss, MS, RDN, of Liz’s Healthy Table.
4. Search for Plant-Based Restaurants Before You Fly
Before you get on the plane, check out the plant-based options at your online travel agency. “Look for restaurants in the area you’re going to visit that have plant-based options, so you know where to eat without too much hassle. Almost all restaurants publish their menus online these days,” says Jean Maxwell MS RD, Owner of MaxWell Nutrition LLC.
5. Handle the Coolant
A small, collapsible, sealed cooler is the perfect travel option for both packing your healthy food while traveling, be it on trains, planes, and cars, as well as when you land. You can fill it with healthy, plant-based fare as you go biking, hiking, and sightseeing during your day. “I’m taking an amazing cooler from RTIC because I don’t want to leave it to chance! “I make a lot of plant-based dishes ahead of time and pack things like cashew milk, peanut butter, homemade mixes and roasted chickpeas, grain-free granola, fruit, homemade granola bars, hummus, and veggies,” says Kellie Blake RDN. , LD. , IFNCP of Nutrisense Nutrition.
6. Rely on Plant-Based Travel Apps!
Don’t forget to check apps for plant-based restaurants on the road. “When I travel I rely on an app called Happy Cow. Happy Cow is a user-managed mobile app that shows all available vegetarian and vegan restaurants near you. It even includes tips, reviews, and photos. This app is especially useful in countries where you can’t speak the local language,” says Chris Vogliano, MS, RDN.
7. Eat Like a Local
Don’t think your country doesn’t have plant-based offerings—many cultures have plant-based dishes as part of their food culture. “Countries in the world have many dishes that showcase vegetables using local herbs and spices. Don’t be afraid to look around at what others are eating and see how that might be similar to a plant-based diet. Oftentimes, you’ll find that many of the dishes served in the area already include a plant-based diet. Meat is often served separately from the many vegetarian dishes to choose from!” says Sherene Chou, MS, RDN. “Find a local restaurant and research their menu! This is one of my favorite parts about traveling, because believe it or not, you can find so many plant-based options everywhere! It might be a simple ask like leaving out cheese in a whole grain-based dish, but it’s 100 percent possible!” says Liz Shaw, MS, RDN, CLT, CPT of Shaw’s Simple Exchange.
8. Learn Important Food Words
It can be helpful when ordering from a local restaurant if you know a few key terms for plant-based foods. “When traveling in a country with a different language, it helps to know the word ‘vegetarian’ or ‘vegan’, depending on your needs. If you’re in an unfamiliar area, it helps to have a local write the name on a piece of paper to show to the restaurant you’re visiting. This can help ensure that people understand your dietary needs,” says Ginger Hultin, MS, RDN, ka Champagne Nutrition.
9. Don’t be afraid to Ask
You may find that your hotel and local restaurants don’t seem to offer much in the way of plant-based fare, but before you think you’re out of luck, just reach out and contact them. I have found that many regions around the world, from countries in Europe to Africa, may not list plant-based options on websites, but if you send a question by email or phone, there may be a variety of options available. , including a variety of vegan and vegetarian menus, daily specials, and personal chef options.
For more tips on plant-based travel, check out the blogs:
Check out some of my favorite plant-based travel guides:
Source link
