Eating well while travelling comes down to a few repeatable choices: build your breakfast plate around protein and fruit, shop airport kiosks for the items with the shortest ingredient lists, and order hotel dinners that are grilled, baked or broiled with vegetables on the side. A little planning, like packing snacks and a water bottle, does most of the work before you even leave home.
Here is a decoder for the three places travellers eat most, with best-bet choices for each.
The plate that works anywhere
Use Canada’s Food Guide plate as your template: half vegetables and fruits, one-quarter protein foods, one-quarter whole grains. On the road you will not hit it perfectly every meal, but it gives you a quick way to scan any buffet or menu and ask, “Where is my protein? Where is my produce?”
Breakfast buffets
Buffets offer lots of choice, which is helpful and tempting at the same time. A simple routine keeps it easy.
Walk the whole buffet first
Look at everything before you pick up a plate. Then decide what you really want, rather than adding a bit of everything as you go.
Best bets
- Protein: eggs any style, an omelette from the made-to-order station loaded with vegetables, plain yogurt, cottage cheese, smoked salmon, beans.
- Produce: fresh fruit, berries, sliced tomatoes and cucumber (common at European and Asian buffets), sautéed mushrooms or spinach.
- Whole grains: oatmeal or porridge, whole grain toast, high-fibre cereal, muesli.
- Toppings: nuts, seeds, a drizzle of honey rather than a full pour of syrup.
Choose occasionally, and on purpose
- Pastries, waffles and pancakes with syrup: pick one, enjoy it, and pair it with eggs or yogurt and fruit.
- Bacon, sausage and hash browns: fine sometimes, but they are higher in sodium and saturated fat, so treat them as a side, not the base.
- Juice: small glass at most. Whole fruit is more filling.
Sample buffet plates
| Style | Plate |
|---|---|
| Hot | Two-egg omelette with peppers and spinach, one slice whole grain toast, a bowl of melon and berries |
| Cold | Plain yogurt with muesli and fruit, a hard-boiled egg, sliced cucumber and tomato |
| Hearty | Oatmeal with nuts and banana, a side of scrambled eggs |
Airport kiosks and food courts
Airport food has improved, but options vary, and you are often hungry, tired and rushed, which is when decisions slip. Health Canada’s tips for eating well while eating out are especially useful here: plan ahead, check menus online, decide what you will order before you reach the counter, and pack snacks and a refillable bottle from home.
Best bets at kiosks and grab-and-go fridges
- Pre-made salads with a protein (chicken, eggs, chickpeas), using only part of the dressing
- Whole grain wraps or sandwiches with lean protein and vegetables
- Plain or lightly sweetened yogurt cups, fruit cups, whole fruit
- Hard-boiled egg packs, cheese and vegetable snack boxes, hummus with vegetables
- Unsalted nuts, or trail mix with mostly nuts
- Bowls from fast-casual counters: grain, vegetables, beans or chicken, salsa
Read the label quickly
In Canada, most packaged foods carry a Nutrition Facts table, and many other countries use similar labels. Look for more protein and fibre, and less sodium and sugar. If the ingredient list is long and starts with sugar or refined flour, keep looking.
Pack a travel kit
- Empty refillable water bottle (fill after security)
- Nuts or roasted chickpeas, whole grain crackers, dried fruit
- Apples, oranges or bananas (check rules for crossing borders with fresh produce)
- Single-serve nut butter packets
For a fuller packing list, see the travel checklist for health.
Hotel dinners and restaurant menus
Evening is when travel fatigue and big portions combine. Canada’s Food Guide offers practical tips for choosing healthy menu options, and they translate well to hotel restaurants and room service.
Menu words to look for
| Usually lighter | Usually heavier |
|---|---|
| Grilled, baked, broiled, poached, steamed, roasted | Fried, crispy, battered, breaded, tempura |
| Tomato-based, broth, salsa, herb, citrus | Cream sauce, alfredo, cheese sauce, gravy, aioli |
| Seasonal vegetables, side salad | Loaded, smothered, stuffed, “with fries” |
Easy requests
- Ask for sauces and dressings on the side so you control how much you use.
- Swap fries for a side salad or vegetables, or ask for whole grain rice or bread.
- If portions are large, share a main or ask for half to be boxed. A mini fridge makes tomorrow’s lunch easy.
- Choose broth or tomato-based soups over cream soups.
- For dessert, get the smallest size or share it.
Best-bet dinner orders
- Grilled fish or chicken with vegetables and a baked potato or rice
- Vegetable or bean soup with a side salad and whole grain bread
- Stir-fry with tofu, chicken or shrimp and lots of vegetables, sauce on the side
- A main-course salad with a protein and dressing on the side
- Tasting a local specialty? Pair it with a vegetable side and a modest portion.
Room service and the minibar
Room service menus often include the same lighter options as the restaurant: soup, salad with protein, grilled dishes. Skip the minibar snacks and use your packed ones instead.
Drinks on the road
Dry airplane cabins and long days make it easy to drink too little. Canada’s Food Guide recommends making water your drink of choice and lists unsweetened lower-fat milk and unsweetened fortified soy beverages as healthy options. Sparkling water with lemon and herbal tea are easy swaps on a plane or at dinner. Skipping alcohol also helps you sleep better, adjust to time zones and stay on track with your weight goals.
Quick takeaways
- Use the half-produce, quarter-protein, quarter-grain plate as your scanning tool.
- At buffets, walk the line first, then build around eggs or yogurt and fruit.
- At airports, choose grab-and-go items with protein and vegetables, and carry snacks and a water bottle.
- At dinner, look for grilled, baked or steamed dishes, and ask for sauces on the side.
- Share or box large portions, and make water your default drink.
FAQ
What should I eat on a long-haul flight?
Eat a balanced meal before boarding, carry snacks with protein and fibre such as nuts, crackers and fruit, and drink water regularly. If the airline meal arrives, eat the vegetables and protein first and decide how much of the rest you want.
How do I handle dietary restrictions abroad?
Learn or save a short translated phrase that explains your restriction, research a few restaurants ahead of time, and carry safe snacks in case options are limited. Choose simply prepared dishes, such as grilled protein and vegetables, where ingredients are easy to see.
Is it fine to try local specialties?
Absolutely. Food is part of the joy of travel. Choose the dishes that are truly special to the place, savour a reasonable portion, and keep your other meals simple.