Healthy Travel Tips: How to Stay on Track with Nutrition While on the Go

Nutrition

Feb 10

Traveling can be exciting and rejuvenating, but it can also throw off your usual nutrition routine. Whether you're flying across the country or taking a road trip, making smart food choices can help you feel your best and maintain your energy levels. Here are some practical tips to stay on track with nutrition while traveling:

1. Plan Ahead

Before heading out, take some time to plan your meals and snacks. Research restaurant options at your destination and pack nutrient-dense snacks to avoid grabbing unhealthy convenience foods in a pinch.

2. Pack Healthy Snacks

Bringing your own snacks ensures you have nutritious options readily available. Some great travel-friendly choices include:

Protein bars with minimal added sugar, I like Aloha Bars!
Individual packs of nuts or seeds
Jerky (turkey or beef with clean ingredients), I like Chomps!
Cut-up veggies and hummus (for shorter trips)
Hard-boiled eggs (but make sure you eat them BEFORE you get on a plane or in a car! haha!)
Fresh or dried fruit with no added sugar, apples are my go to!

3. Stay Hydrated

Dehydration can lead to fatigue, headaches, and cravings. Save money and carry a reusable water bottle and aim to drink plenty of water throughout your trip. Herbal teas and electrolyte packets can also help keep you hydrated without added sugars. My favorite hydration is the FASTer Way lemon electrolytes.

4. Choose Protein and Fiber-Rich Foods

When eating out, prioritize meals with lean proteins (chicken, fish, eggs, or tofu) and fiber-rich veggies. This combination helps keep you full longer and stabilizes blood sugar levels, preventing energy crashes.

5. Be Mindful of Portions

Restaurant servings are often oversized. Consider sharing meals, ordering an appetizer as an entrée, or asking for a to-go box to save leftovers.

6. Watch Out for Hidden Sugars

Many travel-friendly foods contain hidden sugars that can lead to energy crashes. Check ingredient labels and limit sugary coffee drinks, granola bars, flavored yogurts, and fruit juices.

7. Keep a Routine as Much as Possible

Sticking to your usual meal timing can help prevent excessive hunger and overeating. Try to keep consistent meal and snack times even while exploring new destinations.

8. Move When You Can

Exercise helps regulate appetite and digestion. Incorporate movement into your travel, whether it’s a morning walk, a hotel gym session, or a quick bodyweight workout in your room.

9. Listen to Your Body

Pay attention to hunger and fullness cues. Enjoy local foods in moderation and focus on how different foods make you feel rather than restricting yourself entirely.

10. Prioritize Protein at Breakfast

Starting your day with protein helps maintain energy levels and reduces cravings later. Opt for eggs, turkey sausage, Greek yogurt with berries, cottage cheese, or a protein smoothie instead of sugary pastries or cereals.

By implementing these tips, you can enjoy your travels without compromising your health goals. Smart planning and mindful choices will help you stay nourished, energized, and ready to make the most of your journey!