Eating healthy while traveling can be challenging, even for those who already have a solid nutrition routine at home. Because changes in your schedule along with changes in your environment can take you out of your element, we know that it’s important to plan ahead. That’s why we put together these helpful tips to help you survive your next trip!
Don’t skip breakfast.
Changing time zones, flying or sitting in a car for several hours can really mess up your sleep, your attitude, and your tummy. To stay balanced, plan to keep as much of your normal routine possible. Always have breakfast before you start your day of travel, whether it’s by car, plane or train. That way, you won’t have to resort to whatever breakfast foods the airport or train station is selling—which might not appeal to you or might not be that satisfying.
Pack more snacks than you think you need.
Snacking is the key to keeping your diet regular while you’re traveling. Pro tips:
- Portion big bags of items like nuts or beef jerky into single servings so that you don’t accidentally eat through your stash before the trip is over. Staying ahead of hunger with these pre-portioned snacks will help you make healthier food choices throughout the rest of the trip.
- Try to eat a snack or meal every three to four hours to avoid getting hangry. You’ll be less likely to overeat later due to extreme hunger.
- Aim to make at least half of what you eat vegetables. Your body needs the vitamins and nutrients.
Different plans for different modes
Your mode of transportation will vastly effect what you plan and pack. Tweak your plan based on your vehicle and luggage restraints.
If You’re Traveling By Car:
- Pack a lunch box or cooler with healthy snacks such as fruit, veggies, cheese sticks, or pre-made trail mix. If you are driving alone, make sure to prep snacks ahead of time. Roll up deli meat with a slice of cheese so you can grab it and eat one handed.
- Shop smartly at gas stations. They do have nutritious foods to choose such as Greek yogurt, fresh fruit, trail mix and protein bars. Go for those items first.
- Look for healthier options on fast food menus. Order a small size instead of the large, choose grilled instead of fried, a salad with dressing on the side, and water or unsweetened tea instead of soda.
If You’re Traveling By Airplane:
- Check online for restaurants at the airport and look at the menu ahead of time in case you need to find a healthy meal. Look for grilled meats or fish, green salads with low-fat toppings, or veggie and lean meat items. The convenience stores usually have a refrigerator section that has pre-made fruit platters or veggies with hummus.
- Instead of airplane meals, bring your own food. Pack a meal (or two!) to carry with you. Stock up on snacks like homemade trail mix with nuts, jerky and dried fruits. Pack a turkey sandwich, protein bars and fresh fruit and veggies. Food items such as yogurt, dips,salad dressing and salsa are all permitted, but limited to 3 ounces.
- Bring your water bottle and fill it after you get through security. Having something to sip on can help curb your desire for beverages on the plane.
At The Hotel:
- Look for eggs, plain yogurt and fresh fruit, as well as whole-grain products at continental breakfasts. Don’t forget to bring your water bottle to refill with filtered water.
- If you have room in your suitcase, pack non-perishable snacks from home to bring with you.
- If you have a small mini fridge, shop at a grocery store for simple foods you can make in your room, like oatmeal, yogurt with fresh fruit and granola, deli meats for sandwiches, cheese sticks, and fruit and veggies. Better yet, book a suite with a full kitchen, so you can cook like you would at home!
In the end, healthy eating while traveling comes down to the planning and preparation. The more time you put in, the more you will ensure success. This is something we teach all of our clients who participate in Thrive In 35, our flagship nutrition, fitness, and mindset program.
So tell us… which of these tips will you implement on your next trip?
Stronger for Today.
The Method3 Fitness Team
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