Nutrition Tips for Traveling


Summer is here and with that comes lots of vacations! When traveling it can be difficult to make choices that help us reach our nutrition goals. We often find ourselves in situations where our food choices are not within our control. The best thing we can do for situations when we are traveling is to prepare ahead of time. Here are some tips to help you stay on track during your travels. 

  1. Bring snacks!

It is important to bring proper snacks when traveling. Keep in mind the traveling that you are doing and the snacks that will work best for you. High fiber and high protein snacks can be helpful in assisting you continuing on reaching your goals. Snacks such as dried nuts or beans, trail mix, or jerky can be great options because they are easily portable and higher in protein or fiber!

  1. Stay hydrated

Depending on your traveling situation, bring a reusable water bottle or a case of water. Bring your water with you everywhere to remember to stay hydrated. Staying hydrated can help with cravings as well. 

  1. Eat your food mindfully

When you go out to eat, eat mindfully. What this means is to eat slowly, savor your food. Allow the food to be an experience, taking time to appreciate the smell and taste of foods you might not normally eat day to day. Remember it’s okay to not finish your meal, tune into your hunger and fullness cues. 

  1. Try to plate your food as you would at home

Focus on protein and high fiber foods, looking for healthier options when dining out. Most places have options to add a vegetable as a side, or switch to whole grain. 

  1. Keep regular meal schedule

To the best of your ability, try to keep your meal schedule the same as you would at home. Eat breakfast at a similar time, snack as your normally would, try to keep within a routine. This will help with remember to fuel your body and avoid excessive hunger.

  1. Give yourself grace

It can be easy to be hard on yourself for choices made when traveling. Try to be patient with yourself. Make sure that you take the time to enjoy the food, and don’t punish yourself for enjoying your trip.

Brianna De la Cruz RDN, MS