Like so many of you, we LOVE to travel! In recent years, due to some unusual circumstances, we've been able to go all over the world. It's a privilege and a blessing we never thought we'd experience.
Since plant-based eating can be a challenge while traveling, we're sharing a few of our favorite tips for staying healthy and energetic while you enjoy the wonders of the wide world!
#1 Take Snacks
We travel VERY lightly, no matter how long we're gone. Just one backpack and a small personal bag. It's a trick we learned from our kids and we absolutely love it! It gives us so much better mobility and flexibility and lets us be free to explore and adventure. We've been honestly surprised at how little you actually need to pack, but because of limited space, we aren't able to take our own food.....except for a few healthy snacks.
You occasionally need a snack to ward off impulse eating, or when you don't have enough time to find other food -- such as when catching a connecting flight or running to catch a train. There are times a good snack will ward off motion sickness or just help a sour mood. Taking your own snacks means the quality is in your control. And since you're taking up valuable space, you want to make them count.
We like the little omega 3 trail mix packets from Walmart. Very filling for their size, whole food plant-based with very low sugar and a lot of staying power because of the nuts and pepitas. We also like freeze dried fruits and vegetables in little baggies (like red peppers or strawberries) because they're light and small to carry. They don't have as much staying power, but they do guarantee some solid nutrients when nutrition may be a little scarce. I also sometimes need a little salt fix, or something savory. For that I like Mary's Gone Crackers Super Seed crackers in baggies, or some other comparable choice. Be prepared for crackers to get ground up in your backpack or suitcase.....but remember they taste just as good as crumbs. All of these choices fit into the little pockets of space that are in your bag or backpack, and won't seriously affect space.
Because we can only take a few of these backup snacks, we try to use them wisely. But they have made things vastly more pleasant many times.
Tip #2 Stay Hydrated
This one is so important, even if you're not trying to eat plant-based. Dehydration during travel is common, and can create a whole host of problems: low immunity, poor mood, intestinal issues, fatigue, brain fog, motion sickness, low energy....the list goes on!
We carry collapsible water bottles just so we always have something on hand to hold water. We recommend using the water bottle fillers at airports (usually connected to the drinking fountains) even though some people are skittish about them. Airport water may not always taste stellar, but the water is filtered and will not hurt you. My husband sometimes carries drink powders like Liquid IV to help with bad-tasting water. He uses just a small amount to flavor the water if it's particularly bad.
It is fine to buy water bottles at the airport after security, which we've done plenty of times, but the cost adds up fairly quickly and they do take up space in your luggage, even when empty. Just be sure to always have water with you. There have been times when we were in places where safe water wasn't readily available and it quickly becomes very miserable to go without.
In your hotel room or airbnb, try herb teas to stay hydrated and for their calming soothing effect. You can usually find them at the grocery store or corner market. We like to pick up a little soy milk and sugar to go with them, when possible. They add some warmth and comfort and help with hydration.
Tip #3 Visit Local Grocery Stores or Markets
It's true at home and it's true on the road -- generally the food you fix yourself from the grocery store or market is going to be healthier than restaurant food. It's not usually easy or even possible to cook your own food while traveling, but you can find fresh fruits and vegetables, whole grain breads and snacks, and other healthy options that need minimal preparation or cooking. Those healthy purchases will round out your on-the-go eating with a little more nutrition and substance, and be easier on the pocketbook as well.
A bonus of shopping at local markets and grocery stores is that you'll get to experience regional and cultural foods a little more authentically. You can also enjoy new things that you may not commonly see or find at home.
Tip #4 Choose Plant-Based Options at Restaurants
Plant-based options, even at fast food restaurants, are becoming more common. I'm always thankful to locate them on a menu. In other countries there actually seem to be more plant-based choices, generally speaking.
Depending on the restaurant, plant-based menu items will vary widely in terms of whether they're actually healthy or just vegan junk-food options. However, I weigh out the benefits and still usually find the plant options to be best. When it comes to travel, it's good to calmly accept the fact that less of your diet is in your strict control. An attitude of doing your best but not getting too stressed about it will have a big impact on your trip or vacation.
When possible, seek out additional fruit and vegetable, bean, and whole grain foods to fill in the spaces. Overall, you'll be pleasantly surprised at some of the things you'll discover.
Tip #5 Enjoy Exotic or Cultural Foods, Even If They're Not Plant-Based
If you have the great fortune to travel to far places, give yourself the freedom to really experience those places. That includes food that may not align with your typical way of eating. The main reason we eat plant-based is for our physical and mental health. We adhere to that lifestyle in our everyday lives, but recognize that the world is a wide and varied place, with many exciting and unfamiliar things to explore.
We love trying regional foods and immersing ourselves as fully as we can into the cultural experience of a place, and that includes local dishes and delicacies.
To offset that, we observe the principle of moderation. As an example, when in Germany in December, we entered a restaurant/bar that served only bratwurst. We ordered the minimum amount and piled on the sauerkraut and potatoes (there were no other plant offerings....not even salad). Not ideal, but it didn't cause us any harm and we had tried the traditional dish. In Bangkok we took a food tour and tried many many amazing things -- some which I didn't even like -- but an experience I wouldn't have wanted to miss. Another good thing about these instances is you don't have to eat a lot, which we didn't. But we did get the taste and the experience.
Sometimes while traveling, we still avoid meat but occasionally allow other animal products like cheese and eggs. Still not ideal, but at least an attempt, and certainly easier than adhering strictly to a vegan diet in many places. In Germany we tried Raclette, which is a local cheese, at a booth in a christkindlmarkt. Served on rye bread with onions, pickles, and tomatoes, it seems to be quite a local favorite and I'm glad to know what it's like.
Traveling Plant-Based Is Still A Goal We Strive For
Despite what I've said in the last two tips, we do find that with a little effort, we can keep consumption of animal products to a fair minimum. Allowing for the things I mentioned, but also using creativity and imagination, we still enjoy traveling plant-based where possible.
