Healthy, Safe Travels

travel

The end of June is here and 4th of July weekend is upon us, and that means Vacation Season is underway now that the kids are out of school.  While vacations are often a motivation for people to make some positive changes to their diet or exercise routine, it can often be short-lived upon arrival. Many people find eating healthy challenging while traveling because there’s “no control over what I’m eating”.  But I’m going to let you in on a little secret- you CAN control what you’re eating.  All it takes is some smarts, some prepping, and a little bravery to speak up. Plus, you’ll save some money to put towards cool souvenirs and experiences on your trip!

Pack a Survival Kit

The first reason we make less-than-optimal choices when traveling is simply due to availability of food- or the lack thereof. There is no worse feeling than having no control over your food options- or having no options to choose from at all.  Mr E and I were on a 10-hour plane ride to Hawaii this past January and weren’t even offered a package of pretzels. Fortunately, I had packed a stockpile of snacks thanks to FNCE, but had we known no meal was included in our long flight, I would have planned accordingly.  Simply Snackin’ jerky products and KIND bars were absolute lifesavers that day to provide adequate protein and keep us from getting too hangry.  Needless to say, when we landed, food was #1 priority.

While airlines have different regulations over what you can and can’t bring through security, traveling by car offers more freedom over what you can bring thanks to packing a cooler. Just make sure cooler packs are included to keep food at a safe, cold temperature.  And the great part about being on the road is you can always swing in to a grocery store when you need to restock.  Foods that are higher in fiber and protein will keep you more satisfied, so strive for those sources and leave the bagels and muffins for when you know your next meal is coming.  Check out the following list items that travel well:

Travel-Friendly Foods

Whole Grains Nuts, Legumes & Seeds
  • Oatmeal packet
  • Nuts
  • Whole grain snack bars
  • Trail mix
  • Whole grain pretzels
  • Chia or hemp seeds
  •  Popcorn
Fruit Veggies
  • Fresh or dried fruit
  • Fresh cut veggies
  • Kale chips
Dairy Meats
  • Cheese stick or mini cheese wheel
  • Tuna or salmon packet
  • Yogurt (car only)
  • Kefir smoothie (car only)
Pre-Made Meals Pre-Packaged Options
  • Sandwich made with lean protein and veggies on whole  grain bread
  • PB&J

Download a printer-friendly version of this list

Work with What You’ve Got

  • Most hotel rooms have a coffee maker in them.  And while this can make an OK cup of your favorite morning beverage, the real reason these are useful is to make hot water for oatmeal using a whole grain oatmeal or Qia packet.  If you just want to get up and going in the morning, don’t waste time sitting down for breakfast or waiting in long lines at the coffee shop in the hotel lobby.
  • See what other appliances are available in your room.  A mini-fridge is perfect to stock up on breakfast and lunch options.  If a fridge is available in our room, Mr E traveland I will often take a trip to the nearest store to stock up on yogurt, cereal and milk, and fruit for breakfast, plus supplies to make sandwiches for lunch.  While breakfast is my favorite meal of the day, going out to elaborate breakfasts every morning can be a bit much on the waistline- not to mention the wallet!  Being able to make your own breakfast and lunch while traveling gives you more control over the calories you’re eating and how you’re spending your money.
  • Fridges are also great for storing leftovers when you go out to eat.  When traveling, we often feel obligated to completely clean our plates while dining out because A) it’s probably pretty delicious; and B) we may not have a place to keep leftovers cold, or a means of reheating.  If you are lucky to be in a room with a fridge AND a microwave, then go ahead- grab a doggie bag.  Even if you don’t get a chance to reheat and eat, sometimes it’s better to see that doggie bag in the wastebasket then on your waist.

Don’t Buffett All Day

Sure, buffets are super-temping and may seem like the most cost-effective option at mealtime. But in exchange for a low check, you are taking in a higher amount of calories – not to mention food safety being a major concern in an unknown place!  If buffets are the only option, particularly at breakfast, aim to stick with one plate worth of food and make that  plate ½ fruits and veggies, ¼ protein, and ¼ whole grain.  If you need a little more to feel you’ve “gotten your money’s worth”, do a small plate/bowl full or fruit, fresh veggies, or a salad.

Hydration Nation

Don’t forget to drink water throughout the day, especially when traveling.  I know many people purposely don’t drink water on travel days for fear of having to frequently use the restroom, but in actually, we can get dehydrated during travel due to change in climate and elevation.  Make sure to stay hydrated with water, tea, or low-fat milk. Pack a small refillable water bottle that can be refilled during the trip to fill up on water for the plane/car, take to the beach or pool, and keep water in room to eliminate having to purchase bottles of water.  I’m a huge fan of Swell bottle because how well they keep my water cold.

What are your top travel tips when it comes to food?

What are you favorite food items to pack for long trips?

Sound off in the Comments and share on social media tagging #Foodandmovement.


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