Making Healthy Food Choices While Traveling: Seasonal Tips for Immune Health

by Melissa Chichester

Traveling can be one of life’s greatest joys, but it often disrupts our regular routines—especially when it comes to eating well. 

Whether you’re off to a sunny beach getaway or visiting family, maintaining healthy eating habits on the road is essential for your overall well-being–and immune health. Here are some practical tips to help you make nutritious food choices while traveling.

1. Pack nutritious snacks

Skip the temptation of convenience-store junk food by packing nutrient-rich snacks.

  • Options to consider: Nuts, seeds, fresh or dried fruit, and fresh-cut vegetables
  • Why it helps: These snacks are high in fiber, vitamins, and minerals that help you feel satiated. Plus, foods like almonds or oranges are easy to carry and eat on the go and contain antioxidants, including Vitamins C and E.

Vitamin C is associated with immune health more than any other nutrient – and it’s one of the most popular supplements to support immune health.* However, Vitamin C is found in many foods, such as oranges, lemons, grapefruit, and other citrus fruits. It is also found in red and green peppers, broccoli, spinach, and other leafy greens.

Vitamin E is found in many nuts and seeds. Almonds, pine nuts, sunflower seeds, hazelnuts, brazil nuts, pistachios, and pumpkin seeds all contain Vitamin E

2. Prioritize high-fiber, high-protein options

When hunger strikes, reach for snacks that help keep you energized and feeling full, including whole-grain crackers, roasted chickpeas, or a handful of mixed nuts.

Why it helps: These options can help you feel more satisfied between meals, making it easier to stay on track with your travel-friendly eating plan.

3. Research food options in advance

Eating well while traveling starts before your trip.

  • How to prepare: Use apps to scout out restaurants with healthy menus or grocery stores near your destination.
  • Why it works: Planning ahead reduces stress and increases your chances of finding options that align with your health goals. Look for places offering dishes with lean proteins, whole grains, and seasonal produce.

4. Eat breakfast in your room

Breakfast sets the tone for the day, so make it count with a supportive and healthy meal. 

  • What to pack: Individual oatmeal packets, nut butter, or trail mix
  • Another option: Stop by a local grocery store for grab-and-go options like fresh fruit and yogurt

Starting your day with a nutritious meal supports overall well-being and provides the nutrients your body needs to maintain a healthy immune system.

>>6 Immune Health Essentials to Keep on Hand Year-Round

5. Eat mindfully

It’s easy to lose focus on healthy eating when you’re busy exploring.

  • Tips for mindful eating: Turn off distractions, savor each bite, and listen to your body’s hunger cues
  • Why it’s important: Mindful eating helps prevent overeating and allows you to enjoy your meals fully, contributing to better digestion and nutrient absorption—key for immune support

6. Stay hydrated

Dehydration can make you feel sluggish and impact your immune system.

  • How to stay hydrated: Always carry a reusable water bottle and drink water regularly, especially on flights or during long car rides
  • Pro tip: Add a slice of lemon or a pinch of electrolyte powder to your water to maximize nutrient intake 

>>How Hydration Supports Immune Health

7. Balance indulgences with self-compassion

Travel often involves treats, and that’s okay!

  • If you overindulge: Avoid guilt. Acknowledge the indulgence and focus on balancing your next meal with something nutritious
  • Why balance matters: A flexible approach to eating helps reduce stress, which is vital for overall health, including immune health

Travel doesn’t have to derail your healthy habits. By making small, intentional choices—like packing nutrient-dense snacks, staying hydrated, and planning ahead—you can enjoy your trip while supporting your immune health. Remember, the goal isn’t perfection, but balance and mindfulness.

8. Get adequate sleep

Travel can disrupt your sleep schedule, but prioritizing rest is crucial.

  • Why it matters: Sleep plays a pivotal role in the immune response. It helps our bodies maintain overall health by supporting the immune system’s critical function. Inadequate sleep can affect the immune system and its ability to do its job optimally.
  • Travel tip: Aim for a consistent sleep routine, even on the road, by packing items like an eye mask or white noise app to help you relax.
  • For jet lag or occasional sleep disruptions, try a melatonin supplement.

>>The Link Between Sleep and Immune Health

Looking for additional ways to support your immune system health?

Explore Puritan’s Pride immune support supplements.* Immune support supplements can provide excellent support for your body’s natural defenses.* Always speak with your healthcare practitioner before starting a new supplement. 

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.