How to Eat Healthy While Staying in a Hotel? 7 Tips to Maintain Your Habits

Buffet breakfast in a hotel. [Thumbnail image]

Traveling often means staying in hotels, which can present challenges when trying to maintain a healthy diet. With tempting room service menus, buffets, and minibars, it’s easy to stray from your usual eating habits. However, with a bit of planning and mindfulness, you can enjoy your trip without compromising your health. Here are some practical tips on how to eat healthy while staying in a hotel.

7 Tips on How to Eat Healthy While Staying in a Hotel

We get it, eating healthy while staying in a hotel can sound impossible, and it’s always a challenge, but it’s definitely achievable with a few smart strategies. Whether you’re traveling for work or enjoying a vacation, maintaining your healthy eating habits is important for your overall well-being. From making mindful food choices to incorporating more fruits and vegetables into your diet, these tips will help you stay on track.

Let’s explore some practical ways to ensure you’re eating healthy hotel meals and feeling your best while traveling.

Don’t skip meals

Skipping meals might seem like a good idea at first, but it can lead to overeating later and negatively impact your energy levels and even your mental health as you will regret it later. Most people skip breakfast as a way of “balancing” food intake, but this often results in intense hunger by noon. If you want to balance out a large dinner, opt for a light breakfast. Many hotels offer complimentary breakfasts—take advantage of the healthy options available, such as oatmeal, whole grain toast, and fresh fruit.

We recommend trying to maintain your meal routine (the one had at home): if you normally eat 3 meals a day, don’t skip any; if you have 5, it’s okay to stick to that. Focus on choosing healthy hotel meals rather than changing the frequency of your meals.

Always drink water

Woman drinking water in the morning in hotel room

Water is ALWAYS the best choice. Opting for alcoholic or sugary drinks while on vacation can significantly increase your daily calorie intake. By drinking water, you can ensure a more balanced diet, stay hydrated (especially important during spring and summer vacations), help digestion, and even improve your skin’s appearance—helping you look amazing in your vacation photos.

Make water your go-to drink and avoid sugary beverages and sodas.

Stay away from the minibar

The minibar is often stocked with high-calorie snacks and sugary drinks. It’s best to stay away from it entirely. Instead, visit a local grocery store to stock up on healthier snacks like nuts, fruits, and yogurt. Having these healthier options on hand can help you resist the temptation of the minibar (and you can even take the snacks with you if you hit the road for a trip).

Eat consciously

Female tourist in luxurious hotel enjoys swimming pool and tropical food, one of the tips on How to eat healthy while staying in a hotel.

When eating, try to enjoy the food and relax, you are on vacation! There’s no hurry! If you order mindfully and eat consciously by eating slowly and savoring each bite can help you identify when you are full and avoid overeating, something very common while in vacation. More if you are in a hotel with a buffet.

Split meals

Portion sizes at restaurants can be quite large, making it easy to overeat. Consider sharing a meal with a travel companion or asking for a half portion. Many hotels and restaurants are happy to accommodate these requests. This not only helps with portion control but also allows you to try a variety of dishes without overindulging.

Treat yourself

Woman wake up wearing bathrobe and towel drinking tea eating pie in ben in hotel room

If you are craving something sweet, go ahead and have it! Remember, you are on vacation, and completely avoiding cravings can lead to food guilt and poorer food choices later. It’s important to listen to what your body is telling you. Just be mindful not to eat only sweets and unhealthy foods. A sweet treat each day won’t hurt you—as long as you enjoy it in moderation. Remember, the key is balance.

Try to add vegetables and fruit to every meal

When choosing what to eat, try to opt for dishes that include vegetables and desserts made from fruit. This can help you maintain a healthy diet, boost your nutrient intake, and keep your energy levels up, making you feel better throughout the day. Whether it’s adding a side salad to your lunch or having a piece of fruit with breakfast, these small changes can make a big difference. Many hotels offer vegetable-based dishes or fruit platters—don’t hesitate to ask for these healthier options.

What Foods Are Healthy to Eat While in a Hotel?

The key is to stick to what you consider healthy at home (fresh fruits and vegetables, healthy fats, whole grains, etc.) Fortunately, many hotels offer a wide range of menu options, including buffets, allowing you to pick dishes that align with your dietary preferences. Look for familiar and nutritious foods, such as fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. Many hotels feature diverse menus that cater to various dietary needs (gluten-free, keto,…) and preferences, making it easier to find meals that suit your taste and nutritional requirements. A helpful strategy might be to follow the Harvard Healthy Eating Plate rule, which recommends filling half your plate with fruits and vegetables at each meal.

Eating healthy while staying in a hotel doesn’t have to be difficult. By following these tips on how to eat healthy while on vacation, you can make smarter food choices and maintain your well-being. And if you want to take it a step further, you can combine these tips on how to eat healthy while staying in a hotel with walking to see the city after every meal, participating in sporty activities (jogging, hiking or surfing are two great sports to do while on vacation), or even spending 30 minutes in the hotel gym during your stay.

Remember, it’s all about balance and making mindful choices, even when you’re away from home.

Posted in Nutrition

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