Traveling, whether by car, plane, or train, can be fun, and a little planning can make managing diabetes on the go much easier. Along with your diabetes supplies, such as your continuous glucose monitor (CGM), blood glucose meter, and medications, be sure to pack healthy snacks. They can help you handle a missed meal or treat low blood glucose (hypoglycemia). Other challenges, such as layovers, airport food, and long travel days have solutions, too. Learn more about how planning and thinking ahead can make travel stress-free and keep you on track with your diabetes management.
Solutions to Common Challenges
Travel often changes your normal schedule, and you may see lots of food options that don’t fit your eating plan. Using the Diabetes Plate as a guide can help. Here are some common challenges and simple solutions.
Challenge: Long travel hours that change your eating schedule.
Healthy eating tip: Think about how long you’ll be traveling. Will you be on the road or in the air during breakfast, lunch, snacks, or dinner? Pack enough food to cover those meals and snacks. Keep food in your carry‑on so it’s always within reach.
Challenge: Losing track of what you’ve eaten while traveling.
Travel can be distracting, and it’s easy to snack without noticing how much you’ve eaten. Even healthy snacks can raise your blood glucose (blood sugar) if you eat too much.
Healthy eating tip: Portion snacks into single‑serving containers. Pack only what you need for the number of meals and snacks during your trip. Think of it like packing a lunch bag instead of bringing one big bag of snacks.
Challenge: Eating healthy foods during airport layovers.
Healthy eating tip: Save money and avoid the stress of searching for food at an airport. Pack foods that don’t need refrigeration, such as:
- Carrot or celery sticks with peanut butter
- Trail mix with unsalted nuts
- Dehydrated cheese and whole‑grain crackers
- Protein or whole grain bars
- Whole fruit like apples or pears
If you buy food at the airport, read nutrition labels and watch portion sizes. And if you do eat at an airport restaurant, follow our tips for eating out.
Challenge: TSA rules about drinks.
Healthy eating tip: TSA doesn’t allow liquids greater than 3.4 ounces through security, but
most solid foods are fine. Instead of buying water at the airport, bring an empty water
bottle and fill it at a water fountain in your terminal after security to save money.
You’ve reached your destination—now what?
Once you arrive, think about how to stay on track with meal timing and healthy choices. Trying local foods is part of the fun, so make a list of the must-have dishes you really want to try and skip the ones that are just nice to have. This helps you enjoy the experience without overdoing it.
Visit a local grocery store to buy vegetables, lean proteins, fruit, and whole grains to make simple meals at your hotel or rental. Look for seasonal produce for a budget-friendly option.
When eating out:
- Ask your server about ingredients, how things are prepared, and substitutes available.
- Manage how your food is prepared. Ask for sauces and dressings be served on the side.
- Use the Diabetes Plate as your guide. If your meal doesn’t come with non-starchy veggies, order veggies on the side to complete your plate.
- Swap French fries for a side salad.
- Ask for pinto or black beans instead of refried beans.
- Instead of a creamy soup, ask for a broth-based soup filled with vegetables.
- Ask for your burger or other sandwich on leafy greens instead of a bun.
- Restaurant portions are often large. You can:
- Share a meal
- Ask for half to be boxed up right away
- Build a smaller meal from appetizers, sides, or salads
Travel Is Possible with Diabetes
Healthy habits don’t have to disappear when you travel. With a little planning, you can stay healthy, enjoy your trip, and return home feeling good about your choices.
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