Every time I travel, someone asks me the same question.

"How do you manage your nutrition while you're on vacation?"

Most people expect me to carry meal-prep boxes, count my protein intake at every meal, avoid local food, or have a suitcase full of supplements.

The truth is much simpler.

I don't overcomplicate it.

Before I go any further, this is important—I don't currently have nutritional deficiencies, digestive disorders or medical conditions that require a therapeutic diet. So this isn't how I would advise someone with IBS, inflammatory bowel disease or nutrient deficiencies to eat. This is simply how I support my physiology and stay healthy while travelling.

I also believe that a vacation shouldn't leave you needing another vacation to recover from it.

Travel itself is a stress on the body. Your sleep changes, your meal timings change, you're exposed to different water, different microbes, different cooking methods and often a completely different climate. My goal isn't to chase perfect nutrition during those few days. My goal is to support my body enough that I come back feeling refreshed rather than exhausted.

I Keep My Carbohydrates Simple

One thing you'll rarely see me doing is searching for quinoa bowls or fancy salads just because I'm travelling.

Most of my meals revolve around foods that my body already knows well—rice, idli, dosa, appam, or occasionally rotis. They're familiar, easy to digest and don't demand extra work from my digestive system. Travel is already asking my body to adapt in many ways. I don't want every meal to become another challenge.

Simple food doesn't mean unhealthy food. Sometimes the simplest meals are exactly what your digestive system needs.

I Look at My Entire Day, Not One Meal

One meal doesn't have to be perfect.

If breakfast is mostly carbohydrates, I'll make sure lunch or dinner includes more vegetables and protein. I don't obsess over every plate looking nutritionally complete because nutrition isn't judged one meal at a time—it's the overall pattern across the day that matters.

The vegetables don't have to be exotic either. A simple palak sabzi, mixed vegetable curry, vegetable stir-fry or locally prepared vegetables are more than enough. I usually eat whatever is fresh, seasonal and locally available because that's still real, nutritious food.

Protein Is Something I Make Sure I Get

Being a vegetarian, I consciously include at least one good serving of protein every day. If I've spent the entire day trekking, hiking or walking for hours, I'll often have two servings because recovery becomes more important.

That protein may simply come from paneer, mushrooms, dal or a paneer curry. Occasionally, if I know the trip involves multiple days of hiking or long outdoor activities, I'll carry a small pouch of whey protein. Not because I'm chasing protein targets, but because it supports muscle recovery, improves satiety and helps me stay energised after physically demanding days.

I Don't Experiment With Every Meal

I genuinely enjoy trying local cuisines. That's one of the best parts of travelling.

But I also know that a new destination already comes with different water, different oils, unfamiliar ingredients, different cooking styles and irregular meal timings. My gut is already adapting to all of that.

So instead of choosing the most adventurous dish at every restaurant, I usually pick something relatively simple and locally prepared. I can always enjoy regional cuisine without making every single meal an experiment. My digestive system appreciates that balance.

My First Stop Is Usually a Local Grocery Store

People often ask me what healthy snacks I pack while travelling.

Honestly, very little.

Instead of carrying packets of processed snacks, one of the first things I do after reaching a destination is walk into the nearest local grocery store. I'll pick up carrots, cucumbers and whatever seasonal fruits are available there. Every place has something fresh to offer, and I enjoy discovering local produce far more than convenience store shelves.

It also means less dependence on packaged foods and less plastic waste, which is something I consciously try to minimise while travelling.

I Don't Snack Just Because Food Is Available

Travelling often becomes an excuse to eat every couple of hours.

Someone buys chips for the drive. Then there's a café. Then desserts. Then another snack because everyone else is eating. That's never been my approach.

If I'm genuinely hungry, I'll eat. If I'm not, I'll wait for my next proper meal. Constantly grazing through the day doesn't make my vacation better, and my digestive system doesn't need food simply because it's available.

Hydration Has to Fit Real Life

As a dietitian, I constantly tell people to stay hydrated. But I also know what travel looks like in real life.

Long drives, hiking trails and sightseeing don't always come with easy access to a washroom. So instead of forcing myself to drink water every few minutes, I usually aim for about 1.5 to 2 litres through the day. Once I'm back at my accommodation, I hydrate well before bed and again after waking up, when I know I have access to a washroom.

It's not a perfect hydration strategy, but it's one that is practical and works for me.

I Protect My Sleep

Travel is exciting, but recovery is just as important.

I don't enjoy coming back from a holiday feeling exhausted. Whenever possible, I make sleep a priority because good sleep influences almost everything—my appetite, muscle recovery, mood, energy, decision-making and even the food choices I make the next day. For me, a successful vacation isn't one where I sleep the least. It's one where I wake up ready to explore again.

I Don't Fear the Sun

One thing I actively seek while travelling is sunlight.

Not because I'm trying to get a tan, but because I'm trying to support my physiology.

Sunlight provides the UVB rays required for vitamin D synthesis, and daylight is one of the strongest signals for maintaining our circadian rhythm. It influences our sleep-wake cycle, hormones, mood and overall recovery.

We've been taught to avoid the sun in the name of fairness, but human physiology tells a different story. I'd much rather come back a shade darker than spend my vacation indoors avoiding daylight.

Nature Is Part of My Nutrition Too

Living in Bengaluru, I notice the difference in air quality almost every time I leave the city. One of the things I look forward to while travelling isn't just the food—it's cleaner air, open spaces and time outdoors.

Carbohydrates, proteins and fats nourish my body, but hiking through forests, sitting by rivers, watching greenery and breathing cleaner air nourish something else entirely. They improve my mood, reduce stress and remind me that health isn't built only on what's on my plate.

Sometimes the best food for your brain isn't food at all.

I Always Pay Attention to One Thing

The one thing I quietly monitor throughout every trip is my bowel movement. If my stools are consistent before I leave, during my trip and after I come back home, I know I've supported my digestive system well despite changes in environment and routine.

Of course, sometimes you do everything right and still develop diarrhoea after travelling. That's okay too. You don't control how food is prepared, the ingredients used or the microbes you're exposed to. Give your body a little time to recover instead of panicking. Most of the time, it settles with rest, hydration and simple home-cooked food.

I Move as Much as I Can

You'll rarely find me sitting through an entire vacation. I walk whenever possible, choose the stairs, hike, climb and explore on foot because movement is part of the experience, not something I need to schedule separately.

I also love being barefoot whenever it's safe to do so—on sand, grass, soil or rocks. Beyond simply feeling good, spending time in natural environments exposes us to environmental microbes that contribute to a diverse microbiome. While we're still learning about the extent of this relationship, we know that regular interaction with nature supports both physical and mental well-being.

My Philosophy Is Simple

I don't travel to chase perfect nutrition. I travel to experience new places, new people and new cultures while giving my body enough support to enjoy every moment.

Simple Meals, Good Protein, Seasonal Foods

Simple meals. Good protein. Seasonal local foods. Plenty of movement. Sunlight. Sleep. Hydration. Time in nature. Listening to my hunger. Paying attention to my gut.

That's it. Because to me, health isn't about controlling every meal on vacation. It's about coming home feeling healthier than when I left.