Nutrition Traveling Tips

One of the biggest challenges to any healthy lifestyle is what to do for food when you're away from home.

First off, do the best you can! Your diet when traveling might not be perfect - that's not a problem! The goal is to make the best choices you can while traveling. Prepare foods ahead of time to have on travel days! Every meal you can plan for is one less chance to be stuck eating poorly. If you have a protein shake and chia seed pudding on the way to the airport, then you don’t need to find breakfast when you’re there. A trail mix made with raw nuts and seeds with a small amount of dried fruit can serve as a snack in the airport, and you can also pack foods that can be easily heated in a hotel microwave or just need hot water from the coffee bar. Here are some ideas to help you eat well while away.

NO COOLER OPTIONS:

• Protein powder – full container or measure out with scooper into little plastic baggies. Bring a shaker to make your shakes in!

• Almond butter packets

• Mary’s Gone Crackers – flax crackers

• Apples

• Rice cakes and banana

• Raw veggies

• Pre-make and pack roasted chickpeas.

• Oatmeal cups – Bob’s Red Mill has some that have just oats and seeds in the ingredients. Any other brand with ingredients limited to as close to just oats and seeds is fine as well. You can add nuts, seeds, and dried from your trail mix, or fruit from a continental breakfast.

CAR SNACKS WITH COOLER:

·       Pre-prepped guacamole (usually the produce aisles)

·       Fresh salsa and hummus

·       Almond/nut milk

• If you have this option, you can also bring chia seeds and make a chia pudding/shake with just almond/nut milk or you can add the protein powder in your shaker.

AIRPORT SNACKS:

·       Apples

·       Justin’s nut butter packets

·       Tea bags for hot tea

·       Check the “car snacks, no cooler” list for other ideas

AIRPORT OPTIONS:

• Trail mix – nuts and fruits only, avoid the ones with M&M’s and chocolate

• Salads – Salad bars are ideal (avoid the dressings) add lemon, hummus, salsa, or guacamole instead
• Caution with soups – often have dairy/sugar/wheat added

• Burrito bowls (eg: Chipotle or Qudoba can be a lifesaver!!!) fill up on veggies, protein, salsa, guac 

LONGER TRIPS & LUGGAGE:

If you plan on cooking/prepping food at your destination, then you’ll want to have the basics covered. Note that some of these are not TSA-friendly, so if you’re flying and NOT checking your bag, you might want to get these upon arrival.

BASICS:

·       Camping or biodegradable bowls (will your hotel have a sink to wash bowls, or do you need to be able to dispose of them after each meal?

·       Camping or biodegradable silverware (avoid knives if you’re flying with carry-on only)

·       Shaker (for protein shakes)

·       Mini salt & pepper shaker

·       Tea bags or coffee packets

·       Travel size blender – buy local fruits and veggies with your home-brought protein powder and make a shake.

EASY MEALS:

If you’re staying at a hotel with a kitchen area, or at the very least a microwave, try finding these options at your local grocery store:

·       Carton soups (eg: black bean, red lentil, vegetable)

·       Burritos

·       Pre-shredded lettuce and cabbage mixes (get a lemon for dressing, or mini mustard)

·       Pre-cooked rice and quinoa packs

RESTAURANTS:

Don’t hesitate to ask for substitutions. Usually, if people know you have allergies or a medical issue that prevents you from eating certain foods, they’re more than happy to help!

Secret sources of allergens/low nutrient dense ingredients:
• Many items are cooked in butter
• Sauces often contain dairy, sugar, and flour
• All restaurant foods are doused in oil

SALADS:

Problem: many restaurants douse their salads in dairy, sugary dressings, sugar-coated dried fruits, and other inflammatory foods

SOLUTIONS:

Asking for modifications such as: no dressing but vinegar, mustard, lemon juice instead, dairy free and no croutons

PROTEIN: “add a few servings of chick peas or hummus” or grilled fish, chicken, meat

Bulk: adding beans or other protein is helpful to increase the bulk/satiation of the salad. Many restaurants will also carry on the “sides” portion of their menu an option of seasonal grilled veggies – add an order of this to your salad!

MEAL OF SIDES:

Instead of ordering an entrée that is counter-productive for you or stripping an entrée of everything that makes it what it is, consider making a meal made of sides.

OPTIONS:

• 2 sides of seasonal veggies and 1 side of brown rice. You might also see if you can order a plain baked sweet potato, or add a strip of plain grilled chicken to this mix.
• Can you fashion your own burrito bowl if there isn’t one on the menu? Grilled/steamed veggies, side of rice, double serving side of beans, fresh tomatoes

ENTREES:

·   Black bean burgers or other veggie burgers are often good options. Ask for no bun or lettuce to wrap it in, see if you and get an avocado and tomato as a garnish so you can avoid the junk-filled condiments like ketchup and mustard.

·   Super basic: “Plain grilled chicken and grilled veggies please, no oil” is another option

·   Fish: fish is often a good option, just ensure it is not baked or fried in any flour or egg products. Avoid sour cream or other creamy dressings. Ask for plain, sauce on the side

·   If it’s on the menu, it’s an option! What vegetables look good to you that might be on another entrée’s description?

With just a little bit of planning ahead of time, you can make sure your diet isn't derailed just because you're away from home. You'll be surprised at how easy it is to make some small changes in the way you approach travel that make a big impact on your health.