Staying On Track While Traveling
Traveling is amazing but it does bring challenges related to maintaining healthy eating habits. From long flights to unfamiliar food options, staying on track with your nutrition can be tricky. However, with a little planning, you can make smarter food choices while traveling, ensuring that you feel your best and stay energized throughout your trip.
Let’s start with snacks! Having healthy snacks on hand can prevent you from making poor food choices when hunger strikes; here are some ideas for non-perishable, travel-friendly snacks:
Nuts and Seeds: Nuts (such as almonds, walnuts, or pistachios) and seeds (like pumpkin or sunflower) are packed with protein, fiber, and healthy fats that keep you full longer. Opt for unsweetened varieties to avoid excess sugar and oils.
Trail Mix: Make your own mix by combining nuts, seeds, dried fruit, and a small amount of dark chocolate or coconut flakes. Just be mindful of portions, as trail mix can be calorie-dense.
Protein Bars: Look for protein bars with minimal added sugar and ingredients you recognize. RXBAR is a healthy option with a healthy balance of protein, fat, and carbs.
Rice Cakes or Whole-Grain Crackers: A light, crunchy snack option, rice cakes and whole-grain crackers can be paired with a single-serving package of nut butter for a balanced snack. Choose varieties with whole grains and nut butters with minimal to no added sugars.
Roasted Chickpeas or Edamame: These are crunchy, protein-packed, and fiber-rich snacks that come in easy-to-carry packages. They also come in various flavors, from savory to spicy (as always, be mindful of added sugars).
Perishable foods are also an option if you have a mini-fridge where you’re staying. You can pack some fresh options or hit the local grocery store upon arriving at your destination:
Greek Yogurt: High in protein and probiotics, Greek yogurt is great for digestion and hunger control. Pair it with a handful of nuts or a drizzle of honey for added flavor.
Fresh Fruit: Apples, bananas, oranges, and grapes are all easy to pack and require no refrigeration. These fruits provide natural sugars, vitamins, and fiber to keep you energized.
Vegetable Sticks with Hummus: Cut up carrots, celery, and bell peppers, and pair them with single-serving hummus containers. This combo provides fiber and protein to keep you satisfied between meals.
Cheese: Opt for hard cheeses like cheddar or gouda, which tend to stay fresh longer. Pair with whole-grain crackers or fruits for a balanced snack.
At Airports and on Flights: Airport food can be notoriously unhealthy, and airplane meals often lack nutritional balance. Here’s how to navigate food options at the airport and during your flight:
Plan Ahead: Many airports do now offer healthier options, including salads, sushi, or protein bowls. But you may have to look around. Do some research on your airport’s food options before you arrive and make a note of any healthy spots.
Look for Protein: If you need to eat on the plane, look for a protein-centric option. Protein helps stabilize your blood sugar, keeping you fuller longer and preventing post-meal energy crashes.
Skip Sugary Beverages: Avoid sugary sodas, juice, or overly sweet coffee drinks. Stick to water, sparkling water, or herbal teas. If you need a caffeine boost, choose black coffee or unsweetened iced tea.
The bottom line - traveling doesn’t have to mean abandoning your healthy habits. With some planning and mindfulness, you can make good choices while still enjoying your vacation. Pack your own healthy snacks, make smart food choices when dining out, and stay hydrated throughout your trip. Keep your eating schedule as consistent as possible, and balance indulgence with healthier choices - don’t let one super indulgent treat or meal derail your whole time on vacation. Eat the thing and move on! And, of course, don’t forget about movement; walking, hiking, or finding a local gym are all easy options for staying active!
