Healthy Tips to Stay on Track When Traveling
“I was traveling last week and it totally threw me off. I was doing
really well before that.”
“My schedule is crazy with travel and it makes it so hard to stay on
track.”
“I get caught just grabbing fast food when I am traveling.”
“Meetings all day and dinners late into the evening make it really hard
to eat healthy when I am traveling.”
Do any of these sound remotely familiar?
Truth. If you travel often for work, it is definitely more challenging to
stick to your eating plan that you have at home. More challenging, but
not impossible. It also makes a big difference in what foods to take
with you if you are traveling in a car or plane. There are many more
options if you travel by car and can access a cooler.
Aim for progress in your travel food choices, not perfection.
Before we dive into the detailed list of travel foods, here are a few tips
to be used as a guide so that you do not find yourself in the
fast food line day after day.
#1 – Hydration. It’s easy to become dehydrated while traveling,
which can often be mistaken for hunger, leading to unnecessary
snacking. Always take a reusable water bottle and drink water
regularly throughout the day. Daily hydration should be 1/2 your
body weight in ounces before exercise and more when you fly.
#2 – Preparation. Before leaving, research the area you are
traveling to and find healthy eating options. Look for restaurants
that offer nutritious meals, and check if your hotel or VRBO
provides facilities for preparing simple meals. Packing healthy
snacks can prevent reliance on unhealthy airport or convenience
store options. Instead of grabbing a candy bar, having a handful
of almonds can stabilize your energy levels and provide
essential nutrients.
#3 – Eating out. Making informed choices can significantly impact
your diet, daily function, sleep, and overall wellness. Opt for grilled
or baked proteins over fried ones, and always request dressings
and sauces on the side. These days many restaurants favor
guest requests, so don’t hesitate to ask for steamed vegetables
instead of fries. Choosing grilled fish and a salad with a
vinaigrette dressing on the side is much healthier than a
cheeseburger with fries.
#4 – Mindful eating. It is essential; travel or no travel. Take time to
enjoy your meals, even if your schedule is packed. Eating slowly
and awareness of your meals can improve digestion and help to
tell your brain when you’re full, reducing the likelihood of
overeating.
#5 – Balance. It’s okay to indulge occasionally, but maintaining a
balance is essential for overall well-being. If you have client
dinners scheduled, enjoy the dinner but opt for a lighter lunch
with plenty of vegetables. Planning your meals around your
activities can help keep your nutrition on point.
These are a few items I always have on hand when I am traveling:
- ALWAYS a travel water bottle
- Nuun tabs for added electrolytes
- Individual servings of a protein shake
- Raw, salted nuts
- Dried apricots or dates
- Microwave popcorn —> https://amzn.to/3Vg2QE3
- Individual packs of peanut butter (great with fruit that you can grab on the go pretty much anywhere) —> https://amzn.to/4dWMnf0
- Whole grain crackers
- Instant low-sugar oatmeal packets —> https://amzn.to/3WWFB2R
- Chomps jerky sticks —> https://amzn.to/4dWJE5C
- Protein bars: RX or Orgain —> https://amzn.to/4bCXt7x
- Dark chocolate —> https://amzn.to/3VgXAQg
Safe and healthy travels! Questions? Reach out to me!