Work on the go? Always in your car running around your kids? Like to leisurely travel often? I got you!
If you like what you see here, this is just the first set! So be on the lookout because I am so excited to share these with you. Without further ado…
Here are my tips for staying healthy while traveling!
Pack Snacks
- Examples include fruits and vegetables, nuts and nut butters, clean snack bars, popcorn, rice cakes, dried cereals, jerky, hardboiled eggs, tuna pouches, etc. (Think TSA-approved in case you are flying)
- Eating every 3-4 hours (using snacks) keeps you from being ravenously hungry by the time you are able to eat a meal.
- Snacking on the go keeps you from skipping meals. When traveling, finding access to food at regular intervals can be a challenge. Skipping meals makes your body think there is a food “shortage” and slows your metabolism down.
- Divide snacks into single servings. This will prevent you from eating through your entire snack bag mindlessly four hours into the trip (Definitely not speaking from experience).
- Is packing snacks from home not your thing? No problem. Find a market once you arrive at your location (or in the airport) and stock up.
Include protein at every meal and snack
- Think eating nuts or nut-butters with your fruit or eggs as a snack. Adding in lots of beans, lentils, and legumes where possible. A few great sources of protein are beans, grilled chicken, eggs, wild-caught fish, chickpeas.
- Eating the right amount of complete protein (one containing all the essential amino acids your body needs) for your weight and activity level stabilizes blood sugar (preventing energy lags), enhances concentration, and keeps you lean and strong.
Limit foods that don’t nourish you
- When you are in tune with your body, you learn what these foods are. They’re foods you crave, but leave you feeling sick or depleted after you eat them (think gassy, bloated). When you’re on the road, it’s particularly essential to avoid foods that drain your energy and deflate your mood.
- Foods to limit/avoid:
- Simple carbohydrates or high glycemic foods, such as fruit juices, sodas, refined grain products, or sugary snacks
- Deep-fried foods
- Nonfat desserts and sweeteners, which are loaded with chemicals that your body can’t easily metabolize
- Anything partially hydrogenated (this includes non-dairy creamer, Jiffy-style peanut butter, margarine, and most packaged baked goods)
- Excess alcohol (think 1 drink for women and 2 drinks for men). Avoid mixed drinks. Stick to distilled liquor like vodka or red wine.
Stay Hydrated
- Carry water with you to avoid dehydration.
- Your body needs water for all of its functions
- Plentiful water intake will flush body toxins, keep your skin hydrated, helps you eat less, decreases travel lag, decreases junk-food cravings.
- Pack a reusable water bottle to save on money and reduce the use of plastic (be sure to empty it before you go through TSA so they don’t make you throw it away)
Other helpful tips for healthy traveling
- Never skip breakfast. When preparing to go on the road eat breakfast at home. Travel can be chaotic and unpredictable, having a nourish breakfast at home can keep you fuller longer and less stressed.
- Commit to eating veggies with every meal, even when you’re ordering out.
- Try to book a place to stay with a kitchen/kitchenette. This allows you to enjoy inexpensive healthy breakfast while traveling, as well as leftovers. Eating in the hotel can help create a sense of “normal routine” which is great for staying on track with daily habits.
Be on the lookout for more on-the-go nutrition tips! Join the conversation by leaving a comment or following me on social media. For more nutrition goodies here’s my Facebook, Instagram, Pinterest, and Youtube! I can’t wait to hear from you.
