How Do I Eat Healthy On the Road?
With proper planning, traveling does not have to get in the way of eating to suit your goals. Follow these tips based on your mode of transportation.
Whether traveling for work, family events, races, or competitions, it can be difficult to make good dietary choices. But with proper planning, traveling does not have to get in the way of eating to suit your goals. Follow these tips based on your mode of transportation: air travel and ground travel.
Air Travel:
While traveling by plane can be exciting and mean a faster travel time, there are several inconveniences to consider when it comes to nutrition, such as the following:
Limited food availability: Only certain foods are allowed through security, and the options on the other side can be limited.
Hydration: Flying increases the risk of dehydration. To stay on top of your hydration, always bring a water bottle. Fill it up before leaving for the airport, and drink a full bottle before going through security. Find a water fountain to fill it up first thing after security.
Snacks: Traveling via plane can be tricky if you are unsure of what foods are allowed through security. Of course, there is more leeway in terms of allowed products in a checked bag. However, you should never put essential items in your checked bag, as you never know if it will make it to your destination on time or at all! Below is a list of non-perishable nutritious foods allowed through TSA that you can throw in your carry-on:
Nutrition bars:
Protein and energy bars are a convenient and approved way to meet your protein and energy needs while traveling. Stick to those with simple ingredients and a balance of macronutrients.
Examples: Rx, Clif, Lara, Kind, etc.
Nuts/seeds/trail mix:
Try to find lightly salted or unsalted. Look for an “antioxidant” variety of trail mix, without chocolate. Buy individual packs to avoid mindless snacking and excess calorie intake.
Dried or whole fruit:
Whole fruits, such as apples, oranges, bananas, etc. are generally allowed. Be careful when packing pureed fruits, such as applesauce. These are considered a liquid and must be under 3.4 ounces. Dried fruit is great for air travel because it is light, takes up little space, and doesn’t make a mess. “That’s It “makes individually wrapped fruit bars with only fruit ingredients! Pair these with a protein containing food to improve satiety.
Dried meats:
Dried meats are an easy protein source to pair with fruit or crackers. These are generally high in sodium but are still better than many other options. Look for varieties with minimal preservatives. Examples: beef or turkey jerky, turkey Chomp sticks, EPIC bars. Nut butters: Peanut butter and other nut butters count as a liquid, so stick to 3.4-ounce packets or less, such as Justin’s to-go packets. If checking a bag, you can pack a full jar of unopened peanut butter. Wrap it up in a plastic bag to avoid spillage during transport.
Whole grain crackers:
Whole grain crackers are a good source of carbohydrates and fiber when traveling. Fiber is especially important when traveling because the limited movement, increased risk for dehydration, and likely stress contribute to constipation. Like with fruit, pair these with a protein containing food to improve satiety.
Meals: If traveling for an extended period (>5 hours), snacks won’t cut it, you need a meal. Options for meals allowed through security and safe to consume several hours later are limited. A peanut butter and honey sandwich and a protein bar would work, but more than likely, you will need to find a restaurant in the airport. Look up what restaurants are at the airport and try to find chains that you are familiar with. Most airports have a cafe, deli, or grill with good options. Always prioritize a balanced meal with grilled or roasted protein, vegetables, a whole grain, and limit visible fats sources (there’s always hidden fat in restaurant meals).
Ground Travel:
Traveling on the road can be much easier in terms of having access to nutrition. However, it often requires long periods of time sitting and can be less predictable. Car accidents, construction, road closures, and other situations can significantly set back travel time. Just as with air travel, being prepared for many scenarios is key. Don’t forget to take pit stops often to use the restroom, walk around, stretch, and refresh. The best part about driving to a destination is the greater amount of space available and variety allowed. Having a portable cooler to put perishable items is a must, and this is the main benefit compared to air travel. Here’s a list of foods and beverages to pack in your cooler. These foods, in addition to those mentioned in the air travel section, are great for road trips!
Individual Greek Yogurts
Ready to Drink Protein Shakes
Pre-made sandwiches
Hard boiled eggs
Cut fruits and vegetables
Deli meats
Leftovers from meals (bring sealable containers)
Plenty of bottled water (stay hydrated!)
Meals: Similar to air travel, plan ahead by looking up which restaurants will be available on your route. Have an idea of when you will stop and for how long. This will help you decide where to eat and what to get to meet your goals. Arrival: For any kind of travel, you must know the ins and outs of your destination and prepare accordingly. You should be able to answer these questions before every trip: How long will you be there? What is the occasion? Vacation? Competition? Work? Your answer will determine your level of planning. What is your budget? What restaurants are available? Will you have access to a fridge? A microwave? Will you have time to go to the grocery store? This information will help you decide what foods/beverages to pack and how much (or what to get after you’ve arrived).
No matter who you are, where you’re going, or why, it’s good practice to know how to plan meals and ensure you’re fueling your body to support your goals on every trip! Need more help? Schedule a one-on-one appointment with one of our dietitians!