Eating Healthy While Traveling

Summer is almost here and vacation getaways are on the horizon! Maintaining healthy eating habits while traveling can be challenging. Avoiding unhealthy foods is tough enough as it is, and it can feel impossible to eat healthy while traveling and on vacation. 

Read on for our tips on eating healthy while on the go this summer

Pack your favorite health foods

Liquids may be banned but did you know that food is still allowed in all forms of transportation (plane, bus, train, boat). Use this to your advantage by packing easy to-go meals and snacks. If you’re traveling through the airport, all foods must be wrapped, packed, or contained. Liquid over 3.5 ounces is not allowed so leave dressings and sauces at home if they are greater than 3.5 ounces. 

Some of my favorite travel snacks include:

a) Dried fruit and nut mix – I mix my own and put them in portioned snack-bags. Some of my favorites are almonds and cashews with dried unsweetened pineapple or mango. For a crunchier, protein packed option, add dried chickpeas. 

b) Nut butter power bars – Similar to a Perfect Bar, I make these in advance and take them with me everywhere. They’re full of protein and will fill you up while on the go, so you won’t get so hungry that you make bad choices. 

c) Fruit – Apples, bananas and oranges are great go-tos.

d) Vegetable slices – If you don’t have the time to cut them, buy pre-cut vegetable slices and place in sandwich bags ahead of time.

e) Health food bars – Choose ones that are made from whole, minimally processed ingredients and at least 8 grams of protein. Also, try to aim for less than 12 grams of sugar per bar. Some of my favorites include Lara Bars, KindBar Protein Plus, Think Thin, Clif Mojo, The Good Bar, Luna, Luna Protein, and Simply Bars.

f) Protein powders – When packed along side a re-usable water bottle, protein powders are a convenient and healthy treat. Most mix with water and taste delicious. Vega even offers to-go packs.

When traveling by car, packing a cooler will greatly expand your options.

Stay Mindful

No one likes indigestion, upset stomach, and low energy when traveling. Eating unhealthy foods may be convenient, but it won’t make traveling fun.

Stay Hydrated

It’s important to stay hydrated while traveling, and especially important on long flights. We feel most comfortable when humidity is around 50% – meaning the air is 50% saturated with water. Air in an airline cabin can fall to as low as 1% on long flights which leaves travelers feeling dry and dehydrated. 

Dehydration can lead to headaches, muscle cramps, fatigue and reduced concentration. Water and herbal teas are great ways to rehydrate. For those prone to upset stomachs & nausea, you can pack your favorite herbal teas. Ginger, chamomile and peppermint help soothe an upset stomach. 

Book a Condo and Eat Like the Locals

AirBnB and other similar websites have great deals on vacation rentals. Condo’s are great because you have the option of eating in, when and if you choose. I love shopping at local markets and trying new recipes while traveling. All the meals I make while away are quick, simple and light and can be served on paper plates to minimize dishes. In addition, I store a gallon size bag with all my favorite spices in my suitcase so I always have what I need when I arrive at my destination.  


Choose Restaurant’s Wisely

Eating out can make or break a healthy diet. Call ahead or check online to see the menu in advance. When ordering think about the same things you would if you were home, and choose meat and fish items that are steamed, broiled, baked, grilled, poached or roasted. Choose vegetables that have been steamed vs. sautéed or fried. Ask for dressing and condiments on the side, and limit alcohol consumption.

Cheers to eating healthy while on the go! We wish you safe travels, and don’t forget your exercise gear!

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