Tip #1: Plan and prepare. You wouldn’t go to the beach without making a list of essentials such as sunscreen, a hat, and a bathing suit, right? Get in the habit of planning and shopping for healthy snacks and food essentials before your trip too.
Tip #2: Pack healthy snacks. Flight delays. Traffic jams. Long lines at amusement parks. Travel is unpredictable and you don’t want to end up hungry without any healthy choices. That’s a sure-fire way to give into food temptations you might later regret. Pack a variety of healthy options. See the list of my favorites below. If you run out of snacks when traveling, look for a Starbucks in the airport terminal or on the road; you’ll usually find nuts or a protein pack with Justin’s nut butter or a hard-boiled egg and some fresh fruit or cut-up vegetables. These healthier snacks will give you the energy you need to enjoy without weighing you down!
Tip #3: Pick up fresh fruit and veggies when you arrive. Many people think because they are staying in a hotel that they can’t visit the local market. Not true! Many hotel rooms have mini-fridges, or you can keep a few snacks in the ice bucket! I love to have a banana or fresh blueberries on hand, as well as carrots and hummus – see my list below!
Tip #4: Stay hydrated. If you’re flying, bring a stainless or glass water bottle and once you’re through security, fill it up. The pressurized air on planes can dehydrate you quickly. Rule of thumb: drink half your weight in ounces of water every day – even more important when you’re in warm weather or traveling on planes.
Tip #5: Make good choices when dining out. Even when on a cruise, visiting a foodie town or staying at a resort, you can stave off food-related symptoms or weight gain by making savvy dining decisions:
- Pass up the bread basket. If you want to have a healthier starter, ask for a fresh vegetable platter.
- Order a side salad. It will give you fiber that will help you feel full and keep you regular, which can sometimes be challenging when traveling. Skip the creamy dressings and ask for apple cider or red wine vinegar, olive oil and lemon on the side.
- Ask for changes. Is the fish special fried? Ask for it grilled. Does it come with a side of potatoes? Ask for veggies. Is it covered it sauce? Ask them to use olive oil and lemon juice instead. Most restaurants these days are very accommodating to their guests’ health-related requests.
Tip #6: Walk it off. Or run. Or bike. Or hike. Or swim. Whatever you chose, it’s important to take care of your body by keeping it moving every day. If physical activity is not built into your day, try to book a hotel with a gym, and consider hitting it first thing in the morning, before your day is filled with other activities.
Take-and-Travel Healthy Food Ideas
Following is a list of some of my tried-and-true travel favorites. Some I pack no matter where I’m going or for how long – like protein bars, shakes, nuts and grass-fed organic beef jerky. Others I pack depending on where I’m going, how I’m getting there, what access I’ll have to fresh markets, and how long I’ll be gone. The more prepared you are, the more likely you’ll be able to eat healthier and feel better.
• Individual chia seeds or flax packs. Traveling can disrupt your regularity. One of the best ways to “keep going” is to include healthy fiber in your daily meals. Stir flax or chia seeds into your smoothie, cooked oatmeal, soups or water.
• Amazing Grass Green Superfood. Superfoods powder on-the-go gives you great energy and a dose of greens. Just mix with water or add to a smoothie. If the “green powder” scares you, choose an appealing flavor like berry or orange and try it at home before you go. It might pleasantly surprise you!
• Fresh fruit that’s easy to eat on the road, such as apples, bananas, avocado, etc.
• Justin’s Almond Butter single packs. Delicious with a banana, an apple or spread on Flackers or Mary's Gone Crackers.
• Mary’s Gone Crackers, Sticks & Twigs and/or Flackers. These are my favorite gluten-free crackers.
• Q’ia Superfood Cereal. A mixture of buckwheat, chia seeds, hempseeds, almonds and cranberries.
• Protein powder individual serving packets. I recommend Vegan Proteins+, Sunwarrior or your choice of a non-soy plant-based powder.
• Amazing Grass Protein Superfood All-In-One Nutrition Shakes in individual packets.
• Nut mixture. Combine your choices of walnuts, almonds, pumpkin seeds and store in individual serving containers or bags.
• Bars, bars, bars! My recommendations include Genuine Health Fermented Vegan Proteins+ Bars, Primal Kitchen Grass-Fed Collagen Bars, or InBars.
• Single serving hummus and raw baby carrots or apple slices
• Dry roasted Edamame or Chick Peas (Saffron Road brand)
• Primal Pacs organic grass-fed jerky
• Mount Hagen Organic Instant Coffee in single serve packets
Be sure to pack a shaker bottle to mix on-the-go protein drinks and a reusable water bottle to stay hydrated!