How to stay healthy while traveling with kids

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I believe that travel is an essential part of a healthy life. Taking time out of our regular routines to explore new places helps us to see things from a different perspective, it opens our eyes to what is possible and broadens our view on life.

Travel takes us away from our everyday stresses and instils a sense of freedom which is great for our mental health.

My family and I set off on a year long trip around Australia with our Jayco camper 6 months ago and we haven’t looked back. I feel blessed to have this opportunity to explore this gorgeous country of ours and share the experience with my children!

I am also a Naturopath so my families well-being is one of my number one priorities.

how to keep your family healthy while traveling

Here are my top tips for keeping your family healthy while on the road.

1. Focus on getting the good food in

Food is one of the pleasures of travel. You want to be able to enjoy the local beer and wine, call into the local bakery, visit the ice cream shop and test out the grub at the local pub – guilt free!

We recently spent a few months in the Margaret River region where there is an abundance of wineries and breweries, which all seem to serve yummy gourmet pizzas or burgers.

While we were there, one of the kids favourite things to do was ride our bikes down the main street to the ice cream shop to choose which flavour they wanted to try next!

I had no problem with sampling the wine in the region, treating ourselves to a pizza or enjoying an ice cream because on the whole we have a good foundation of healthy habits and include plenty of the good stuff – real, whole foods –  in our diet every day.

keeping kids healthy on the road

Real foods or whole foods are foods that are close to their natural state with minimal processing. They are foods that are ready to eat, straight from a plant or animal.

Vegetables, fruits, eggs, nuts, fish, yoghurt, meats and whole grains like spelt, brown rice and quinoa are real foods. These are the kinds of foods we should base our diets on. They are nutrient rich and fuel our bodies beautifully.

When we eat more real foods in our diet we notice our energy levels improve, it is easier to maintain a healthy weight and we glow from the inside out. Who doesn’t want that when they are travelling?

2. Stock up on local produce

Rusty's Farmers Market, Cairns, Australia

Avoid heading straight to Woolies or Coles when you arrive in a new town. Instead, seek out a local farmers market or fresh produce shop and stock up on produce local to the area you are visiting.

Becoming a locavore in the area you are travelling in helps you to fully immerse yourself in the local food culture and there are loads of health benefits from eating local produce too.

3. Eat a good breakfast

You tend to have more time in the morning when you are travelling than when you are at home so make the most of it and fuel yourself for the day ahead.

Eating a good breakfast, rich in protein and healthy fats helps to sustain you until lunchtime and reduces cravings for rubbish later on in the day.

Some of our favourite breakfasts on the road are:

Coconut and chia seed muesli recipe:

coconut and chia muesli recipe

Serves 7


  • 1 cup organic shredded coconut (no preservatives)
  • 1 cup almond meal
  • ¼ cup chia seeds
  • 1 cup pumpkin seeds
  • ½ cup each of pecans and walnuts, chopped or bashed into smaller pieces
  • 1-2 tablespoons cinnamon


Mix all ingredients together and put into an airtight container in the fridge. Put ½ cup of the mixture into a bowl with enough water or organic milk to cover. Soak in the fridge overnight and add some fresh sliced strawberries, peaches or apple and a couple of spoonfuls of natural yoghurt.

Banana pancakes recipe:

banana buckwheat pancakes recipe

Serves 1


  • 1 banana
  • 1 egg
  • 1 tablespoon nut butter
  • Coconut oil for cooking


Mash the banana. Scramble in the egg and nut butter.

Heat a fry pan and melt a little coconut oil in it. Pour in a heaped tablespoon of the banana mixture. Wait for bubbles to form and then flip over. Repeat with the rest of the mixture. Serve as they are or top with a little natural yoghurt and berries.

Green Scrambled eggs on sour dough recipe:

Serves 1


  • 2 free range eggs
  • 1 slice rye or spelt sour dough bread
  • Handful of baby spinach
  • Big pinch of fresh parsley, chopped
  • Pinch of sea salt
  • Butter to serve


Scramble eggs in a cup and cook in a pan over medium heat. Add Spinach and salt. Toast the sour dough and spread with butter. Serve scrambled eggs on toast and sprinkle over the parsley.

4. Pack your lunch and snacks

kids healthy on the travel road

Packing food for day outings and on travel days saves you heaps of money and prevents those last minute fast food or bakery stops.

I always pack fresh fruit too depending on what is in season, but it will often be strawberries, bananas, apples, stone fruit and grapes. A container of mixed raw nuts is usually included or I might be organised and have some Bliss Balls ready to go.

We might also have rice crackers, cheese, hummus, rye sandwiches, frittata, leftover chicken or meat.

We always have plenty of water with us too so we stay hydrated and avoid having to buy bottled water (not only a waste of money but also terrible for the environment).

5. Include plenty of slow time

Lucky Bay, Esperance, Western Australia

There is always plenty to see and do when you are travelling but make sure you are getting plenty of down time too.

Travel offers us a break from our busy schedules. It is the perfect time to rest and recover from our often hectic lives. Sit in the sun and read a book, lie around and tell jokes with the kids, lay down under a tree and watch the clouds, float in the ocean, do whatever fills you up and calms you down.

Get in the habit of getting to bed early. Without the temptation of Netflix, I have been getting lots of early nights on our trip and my sleep has been more restful because I am reading before bed rather than watching a screen.

Getting plenty of good quality sleep replenishes the adrenal glands, enhancing energy levels and stress management.

6. Get moving

stay healthy while travelling with kids

There are plenty of opportunities to be active when you are travelling so make the most of them.

Have a go on the kids boogie boards, hike to a waterfall, hire a SUP or take an evening stroll with the family. Some of our best memories on our Australian road trip so far have been our active days together!

We travel with our bikes and try and walk or bike ride where ever possible. We also have surfboards, skateboards, balls, skipping ropes, yoga mats and suspension training straps so we are geared up for an active adventure.

Even on those days when one of the kids isn’t in an active mood (whining that they can’t be bothered!) we have plenty of equipment to do our own fitness, which for me is often a few yoga stretches and some deep breathing.

Keeping your family healthy while you are on the road doesn’t have to be hard work. With a little thought and organisation your whole family will be healthy and vibrant throughout your travels.

Want to know more about keeping your kids healthy?

Jessica is hosting a free webinar to help you learn more about raising healthy kids. I’ve attended Jess’s webinars before and have found them full of useful tips I can implement straight away to improve the girls (and my own) eating habits. It’s especially useful for my extremely fussy Savannah. I have also been a student of Jess’ course, am now an affiliate of it, and use her tips and recipes all the time!

FREE Webinar - How to keep kids healthy!

Sign up for Jessica’s FREE webinar coming up on Tuesday July 12th 2016 here.

Wholefoods for kids! A realistic approach to boost your kid’s health where she will share

  • WHY wholefoods are so important for your kids!
  • WHAT wholefoods are best for kids and
  • HOW to encourage your kids to eat more wholefoods!

Register for this free and informative webinar here. I hope to see you there!

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