How to Eat Healthy While Traveling: My Experience Staying Fit on a Royal Caribbean Cruise
By Kevin Grodnitzky, MS, RDN, LDN
The Weight Loss Dietitian
Many people believe that vacations and healthy eating simply don’t go together. They worry they’ll gain weight, lose progress, or have to “start over” when they get home.
I recently spent a week aboard the Royal Caribbean Odyssey of the Seas, and I came away with a very different perspective.
Yes, there were unlimited desserts, pizza, burgers, and every indulgent food you could imagine. But there were also incredible opportunities to eat well, stay active, and return home feeling great.
The truth is, you can absolutely eat healthy while traveling—even on an all-you-can-eat cruise ship buffet.
Healthy Eating While Traveling Starts With Better Choices
One of my favorite places on the ship was the Windjammer Marketplace, Royal Caribbean’s all-you-can-eat buffet.
Many people hear “buffet” and immediately think overeating. I saw something different.
Every morning and throughout the day there was an abundance of fresh fruit, including:
- Watermelon
- Pineapple
- Cantaloupe
- Honeydew melon
The fruit was consistently fresh, ripe, and delicious. Starting meals with fruit is an easy way to increase fiber, vitamins, minerals, and hydration while naturally reducing the temptation to overeat higher-calorie foods.
Load Up on Vegetables
Another pleasant surprise was the quality of the salad bar.
There were numerous fresh vegetables available every day, including:
- Mixed greens
- Romaine lettuce
- Shredded carrots
- Cucumbers
- Tomatoes
- Bell peppers
- Onions
- Other seasonal vegetables
One simple strategy is to fill half to three quarters of your plate with vegetables first before adding your protein with or without starch.
This approach naturally helps control calories while increasing satiety.
The Main Dining Room Made Healthy Eating Easy
Many travelers assume formal dining means heavy meals.
That wasn’t my experience.
The main dining room offered:
- Salads as appetizers
- Vegetables with most entrees
- Fresh fruit available for dessert upon request
- Smaller dessert portions than many restaurants
Even better, the staff was incredibly accommodating. If you wanted extra vegetables or fruit instead of dessert, they were happy to provide them.
Remember—you can always ask.
Protein Was Never a Problem
Eating enough protein while traveling is important for maintaining muscle, keeping you full longer, and supporting an active vacation.
There were plenty of lean protein choices throughout the ship, including:
- Fish
- Chicken
- Turkey
- Greek yogurt
- Seafood
- Beans
- Lentil soup
Pairing lean protein with vegetables and fruit makes for a satisfying, nutrient-rich meal.
Staying Active Was Surprisingly Easy
One of the biggest surprises was just how much walking I did.
Because the Odyssey of the Seas carries roughly 5,000 guests, simply moving around the ship added up quickly.
I averaged approximately:
15,000–20,000 steps per day
without ever feeling like I was exercising.
There were opportunities to:
- Walk around multiple decks
- Take the stairs instead of elevators
- Explore different areas of the ship
- Walk before or after meals
Those extra steps can make a significant difference in overall calorie expenditure.
Don’t Forget the Fitness Center
The ship also featured a beautiful fitness center overlooking the ocean.
Whether your workout is:
- Walking on a treadmill
- Strength training
- Cycling
- Stretching
there’s no reason your exercise routine has to stop simply because you’re on vacation.
Even a 30-minute workout can help maintain consistency and energy levels.
My Top Tips for Healthy Eating While Traveling
Whether you’re on a cruise, at a resort, or staying in a hotel, these strategies can help:
- Fill half your plate with vegetables.
- Eat fruit every day.
- Include lean protein at every meal.
- Walk whenever possible.
- Take the stairs instead of the elevator as much as possible.
- Enjoy dessert—but keep portions reasonable.
- Don’t try to be perfect. Aim to make healthy choices most of the time.
- Stay hydrated by drinking plenty of water throughout the day.
You Don’t Have to Choose Between Vacation and Your Health
One of the biggest myths in nutrition is that vacations automatically lead to weight gain.
The reality is that your overall habits matter much more than a few indulgent meals.
Yes, cruise ships offer endless food choices.
But they also provide endless opportunities to make healthy decisions.
By focusing on fresh fruits, vegetables, lean proteins, daily movement, and enjoying treats in moderation, you can return home feeling energized rather than guilty.
Your health doesn’t need to take a vacation just because you do.
Need Help Creating a Healthy Lifestyle That Fits Real Life?
At Nutrition Coaching Center, I help busy adults lose 25 pounds or more whether they’re at home, traveling, dining out, or celebrating life’s special moments.
If you’re ready to lose weight, improve your health, and build habits that last a lifetime, I’d love to help.
Schedule your consultation today:
https://www.nutritioncoachingcenter.com/schedule/
Kevin Grodnitzky, MS, RDN, LDN
The Weight Loss Dietitian
Nutrition Coaching Center
Helping adults over 40 lose weight and improve their health through practical, science-based nutrition.