8 Healthy Traveling Tips for Prediabetes


If you have prediabetes, hopefully you’re familiar with strategies to lower your blood glucose and avoid the development of diabetes down the road. Making smart food choices and exercising regularly to keep blood glucose levels within normal range are key strategies for staying healthy. These lifestyle choices should be practiced during your daily routine, but can also be easily incorporated into your plans while traveling. It can be tempting to savor new foods and indulge on sweet treats when you’re away. Eating mindfully while you travel will let you enjoy a variety of foods, but continue to keep your blood glucose in check while you’re away.  If you have questions regarding your diet while traveling, meet with a registered dietitian nutritionist (RDN) prior to your departure to gain more knowledge on foods and physical activity that can keep your blood glucose within normal range. If you check your blood glucose at home and are still working on getting it into a healthy range, bring your glucometer with you so you can stay on track when you travel.

Salad Caneel Bay

Here are some tips to help you stay healthy during your travels:

  1. Avoid sugary drinks. Drinking sweetened beverages is a quick way for blood glucose levels to rise. Instead of sodas, juices, and sugary coffee beverages,  enjoy water, seltzer, or unsweetened tea or coffee.
  2. For breakfast, skip the sugary cereals and baked goods. Try some oatmeal or plain yogurt with fresh fruit, or egg whites on whole grain toast. Bring some packets of plain oatmeal with you and a bag of nuts or energy bars, such as KIND, so you have healthy choices readily available.
  3. Make sure you eat balanced meals. Fill half of your plate with fruit or vegetables, and include whole grains and lean protein, such as tofu, beans, grilled fish, veggie burgers, eggs or chicken.
  4. Eat every three to five hours to keep your blood glucose level steady. Have a meal or snack which includes a carbohydrate rich in fiber, such as fruit or whole grain crackers, paired with a healthy protein,  like nuts or hummus.
  5. For dessert, try to order fresh fruit or some plain yogurt and fruit. If you order something sweet, try to keep your portions smaller (eat mindfully and she with your dining companions).
  6. Make time for exercise everyday. An easy way to do this while traveling is to walk to some of your destinations. Aim for 30 minutes of brisk walking per day.
  7. Be smart about your snacks. Do not just grab the most convenient snacks; choose them wisely! Between meals, enjoy a fresh fruit, vegetables with hummus or some  nuts. Stock up on some of these snacks before you leave home, and visit a local market at your destination, so you always have a healthy snack on hand.
  8. Do your research. If you are traveling abroad and want to try some of the traditional foods in your locale, do some research online to check ingredients or ask your waiter. If a dish is rich, order it as an appetizer or share with your dining partner. For the most part, try to stick with grilled fish, seafood, chicken or vegetarian proteins, such as tofu and beans. Enjoy salads and vegetables dishes. Have fun on your trip!

Helpful Travel Apps

For U.S. travel:

  1. Eat Well Eat Out-find healthy dining options in your locale complete with nutrition information. Developed with The American Diabetes Association.
  2. Food Tripping-healthy food establishments located wherever you are traveling
  3. FitTravel Guru-plan your trip and workouts with one app

Traveling abroad:

  1. EatWell EU-the Europe healthy food travel guide
  2. EatAway-fully customizable diet translator for most diet restrictions


Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, food influencer, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management and diabetes. Lisa received her two degrees in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.

Stay Trim: Avoid Weight Gain While Traveling Abroad


rome-restaurantWhile traveling abroad, you may feel at times that things are out of your control. Flights may be delayed, reservations may have been cancelled, or luggage may be lost in transit. Unfortunately, this is the reality of traveling abroad. However, weight gain while traveling does not have to be a reality. You can take total control of your exercise and food choices while traveling so you return home without unwanted pounds. As you should know, being on vacation is not the time to try to lose weight, unless you’re at a health spa. Maintaining your weight while traveling is much more sensible and doable. Enjoying the wonderful food is part of the traveling experience. It may seem like it might be difficult to maintain your weight while on vacation, but mindful thinking and a little planning can put you on the right track. Follow the tips below to plan your healthy trip abroad.

Mendocino food pic

  1. Plan on when you are going to eat meals. It may be tempting to keep buying snacks throughout the day, but if you stick to planned meal times and one or two snacks, you will not engage in mindless eating which can lead to weight gain.
  2. Split large portions. Ask your server how big the plates are, and don’t be afraid to share an entree with someone else or ask for half of it in a to-go box.
  3. Engage in some kind of physical activity on most days. Instead of taking the bus to a nearby location, walk there instead. Look for nearby walking tours or hiking trails to discover. By walking, you get to experience new places close-up while burning calories.
  4. Look for accommodations with a kitchen–think AirBNB. Traveling abroad doesn’t mean that every meal has to be consumed in a restaurant. Part of the fun in having a kitchen abroad is visiting farmer’s markets and buying local ingredients to create your meals. In preparing your own meals, you can choose the foods you love or would like to try, and give yourself the appropriate portions to avoid overeating. If don’t have access to a kitchen on your trip, see if you can order a mini fridge with your room to store some healthy snacks. You can also keep many breakfast foods, such as yogurt and cheese, in a small fridge.
  5. Pack healthy snacks. You can buy some nutritious snacks before you leave for your destination, or at local markets while you walk the city streets. Having healthy snacks on hand keeps you energized between meals as well as helps you avoid buying unhealthy snacks on impulse from street vendors.
  6. Drink sufficient water. Sometimes we mistake thirst for hunger and we grab a snack when really we need to hydrate. In addition, drinking water can help you feel full between meals to help you avoid snacking. Bring a durable reusable water bottle to keep with you at hand during your daily travels.
  7. Avoid buffets, if possible, or learn how to control yourself around them. If the breakfast buffet is too tempting, store some cereal or whole wheat bread, peanut butter and fruit in your room to help you start your morning right. If you ever find yourself at a buffet, think about appropriate portion sizes before you eat and stick to eating the amount you plan to eat.

veg omelette Amsterdam

Remember to enjoy yourself! Being smart about eating and exercise during vacation can bring the best result: enjoying new experiences abroad while not having to worry about your weight. Bon voyage!

Lisa Stollman, MA, RDN, CDE, CDN is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). She is a nationally-recognized and award-winning Registered Dietitian Nutritionist with a specialty in teen and adult weight management and diabetes. Lisa received her B.S. in Food and Nutrition and her M.A. in Clinical Nutrition from New York University. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to book an appointment, please visit here. Special thanks to Anita Renwick, nutrition intern, for her wonderful contributions to this blogpost.