Traveling with kids can sometimes feel overwhelming, especially when you’re trying to remember how to eat healthy on vacation. And kids can make it difficult to stick to healthy habits. But with some thoughtful vacation planning and tried-and-true tips, you can enjoy your vacation without sacrificing your health goals. Whether you’re planning a long road trip or a quick getaway, we’ve gathered our best healthy diet vacation tips to help keep you and your little ones happy, healthy, and energized throughout your travels.
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How to Eat Healthy Snacks on the Road
Healthy snacks are our secret weapon when it comes to traveling with kids. Instead of relying on gas station food or fast food, we always pack our own familiar foods and snacks, and this way we’re not tempted to buy on the road. We never splurge on unhealthy options. One of our go-tos is homemade trail mix with nuts, seeds, dried fruit, and a sprinkle of dark chocolate. Mama Z Pro-Tip – Add the meltables like chocolate bits during a rest stop so the potential mess is not in the car!
Keeping it simple with nutritious choices is the way to go. Other healthy options for snacks we love include fresh fruit like apples and grapes, cut-up veggies with hummus, and granola bars that are low in sugar. These snacks are easy to pack and keep the kids satisfied for hours. We also make sure to bring plenty of water for our reusable water bottles so everyone can stay hydrated throughout the trip.
Keeping Kids Active and Engaged
Long drives can get boring fast, especially for the kids. To keep them active and engaged, we make sure to plan active breaks during the trip. We love finding parks, nature trails, and mostly rest areas with open space for the kids to run around and do exercises. Not only does this help burn off some energy, but it also makes the trip more enjoyable for everyone.
For entertainment during the drive, we pack travel-friendly games like “I Spy,” the license plate game, and audio books for the kids to listen to. Sometimes we even download interactive educational podcasts to make the trip feel like a fun learning adventure. I have activity books for each kid tailored to each child’s interests and favorite activities. Every 100 miles, we give the kids a gift that they can look forward to and again it’s something for each child that they need — a pack of new underwear, a new book (buy them why they are on sale and set them aside for future trips), etc.
When we do allow some select screentime, we choose family movies that everyone will enjoy. We also will secure the iPad/tablet to the back of the seat so it’s visible, but the kids can’t handle it themselves and get in fights about games or other screen time we didn’t approve. We don’t do internet in the car so we download the games and movies we want to allow them before the trip begins so the screen time stays limited and safe. These activities keep the kids busy and make the hours fly by.
Managing Rest Stops and Sleep Schedules
One of the biggest challenges during long trips is keeping everyone’s sleep schedule intact. We try to plan our trips around nap times for the little ones, and if it’s a longer drive, we bring along travel pillows, blankets, and eye masks to keep the kids comfortable enough to nap in the car.
For rest stops, we always map out family-friendly spots ahead of time—places that are clean, have restrooms, and ideally some space for stretching or a quick walk. This keeps everyone rested and avoids travel fatigue, which can quickly derail a fun trip.
Handling Travel Fatigue & Entertainment
Speaking of fatigue, essential oils are our go-to when the kids (or us parents!) start feeling tired or restless. A quick spritz of lavender essential oil mixed into a room spray helps calm everyone down, while a dab of peppermint essential oil is perfect for staying alert during long drives.
We also try to stick to our regular meal and sleep schedules as much as possible, even when we’re on the road. Routine is key to minimizing travel stress and keeping everyone feeling their best. Plus keeping your mind and body occupied can really help! After all, bored munching can add an abundance of calories to your day without even realizing it.
How to Eat Healthy on Vacation With Kids
Eating out while traveling doesn’t mean you have to abandon your healthy meal habits. One of our top tips is to call ahead when planning restaurant meals out. We always ask if the restaurant has gluten-free, dairy-free, or clean-eating healthy foods available. Most places are happy to accommodate your food options and preferences if they know your needs ahead of time.
We love seeking out Middle Eastern and Mediterranean restaurants because they often offer nutritious options like kabobs, hummus, salads, and grilled veggies. Persian restaurants are also a family favorite because they serve wholesome, nutrient-dense meals. Just confidently let them know what you need, and most places are happy to help!
Another trick we use is bringing along our own salad dressings or healthy snacks, like fruit or granola bars. This way, if the restaurant doesn’t have what we need, we can still eat clean and feel good about our choices. When eating at buffets or salad bars, we stick to lean proteins, fresh fruits, vegetables, and whole grains to ensure a balanced meal.
If we can’t find a healthy restaurant option, we stop by a grocery store like Whole Foods and grab pre-packaged salads, wraps, or other clean snacks. Or tap into your own snack options like replacing expensive protein bars with our energy bites.
Smart Restaurant Strategies
When dining out, portion sizes are important to consider. Splitting meals is a great way to indulge without overeating. We’ve also found that ordering appetizers instead of entrees is a lighter way to enjoy a variety of foods without the risk of consuming too many extra calories.
If you’re at a restaurant that serves big portions, you can ask for a to-go box when your meal arrives and pack up half of your meal for later. This prevents overeating and gives you another meal to enjoy later on!
Buffets can be tricky, but scanning the options first before filling your plate helps us make better choices. We always go for fresh, wholesome options like salads, grilled meats, and veggies, and avoid anything overly processed or fried. Sabrina always reminds us to “indulge smartly” when traveling—you don’t have to deprive yourself, just be mindful of your choices.
Staying Active During Your Trip
Aside from eating well, staying active is another key to a healthy vacation. Whether you’re walking through a new city, hiking in nature, or just playing on the beach with your kids, there are plenty of ways to stay active while traveling. We love packing our comfortable shoes and light workout clothes, so we’re always ready to take a walk or do some yoga, no matter where we are.
Even short bursts of activity can help keep your energy levels up and offset any indulgent meals. Plus, walking and exploring your destination is a great way to make memories with the family while staying healthy. We take walks every day when we’re traveling together because it not only keeps us healthy, but is a great bonding time. They also “race around grandma’s house” which keeps them motivated to stay active by making it a competitive game.
Learning how to eat healthy on vacation is totally possible, even with kids. And it can even be fun! With some planning, a well-balanced diet is possible, even on the go. You can enjoy your vacation without sacrificing wellness. We hope these tips help you on your next family adventure. And as always, we’d love to hear from you! Join our Natural Living Family community and share your best healthy travel tips with us.
