Travel can feel daunting when you have nutrition goals. Whether in the air, on the road, or at a conference- it's easy to feel your hard work and healthy intentions slip out of reach. With a little planning and strategy, you can stay on track even on the go.
Below are strategies from our recent team workshop on eating well while traveling. Let them help you identify common pitfalls and practical solutions for sticking to your goals.
The "Wait to Eat" Trap
Some people do not have a problem making aligned decisions on a stomach roaring with hunger, but this can be a trap for many (including me). While this might seem strategic, it often leads to poor choices in hunger. Waiting until you're hungry to decide what to eat can become a battle between willpower and cravings. When you're hungry, it's easier to reach for quick fixes like chips or sugary snacks that don't support your goals.
The Solution: Eat a balanced meal before you head out. It doesn't need to be complicated. Think protein, healthy fats, and a smart carb. Stable blood sugar means lasting energy and reduced temptation to indulge in whatever's convenient. A nutritious shake or meal can prepare you for success before a long drive or flight.
Finding Protein on the Go
Good sources of protein can be the hardest nutrient to find while traveling. Since protein is essential for muscle maintenance, satiety, and overall energy, it is worth the extra effort. Typical travel stops like gas stations and airports rarely offer high-quality protein choices (fewer and pronounceable ingredients).
The Solution:
Jerky (low-sodium, low-sugar options)
Hard-boiled eggs
Deli Meat
Greek yogurt
Tuna Pouch
Edamame
Pack protein in a way that works for you without compromising on quality.
Carrying Healthy Snacks for Convenience and Control
Many travelers keep snacks on hand, but the real trick is to choose the right ones. Stocking up on healthy options keeps you from diving into candy bars or chips when hunger hits. The key is bringing snacks you enjoy and find satisfying so you do not long for unhealthy alternatives.
The Solution: A mix of fruits, nuts, and some smart carb options can be your best friend. Apples, carrots, and dried fruits are easy to pack and eat on the go. Choose your favorites, but don't avoid items that feel more like treats. For example, if you crave crunch, bring a handful of roasted nuts (portion size is essential here).
Stay Prepared with a Continuum of Choices
It's tempting to see food choices as either "good" or "bad," but on the road, flexibility is key. While it's helpful to have "eat more" options (like lean proteins and whole fruits) and "eat some" options (like trail mix or certain crackers), you might sometimes reach for an "eat less" item (such as chips or cookies). That's okay! The idea is to prioritize healthier choices when possible and maximize each opportunity.
The Solution: Think of food choices as a spectrum, and aim to fill your day with more "eat more" and "eat some" items, knowing that "eat less" foods are occasional treats. When faced with limited options, go for the most nutritious choice available.
Set Your Environment for Success
Travel is unpredictable, but your environment doesn't have to be. If you're staying somewhere with a mini-fridge or have access to a grocery store, use it! Stock up on essentials that make healthy eating easier. If a mini-fridge isn't available, dried or packaged items like nuts, jerky, and whole fruits are easy to store in a hotel room. Set up your space to support good choices and limit temptations.
The Solution: Upon arrival, visit a local grocery store to pick up essentials or even use meal delivery services to bring food directly to your location. Stocking up on your go-to foods can help you avoid high-calorie, low-nutrient snacks often found in vending machines or mini-bars.
Treat Travel as a Learning Experience
Travel allows you to practice flexibility with your nutrition goals. Every trip is a chance to see what works for you and where you can make small improvements next time. Don't stress if you aren't perfect—aim for better than last time.
The Solution: Go into each trip with a plan and a goal. Set specific, measurable, attainable, and realistic goals.
Examples:
Eat one serving of protein with each meal.
Choose whole foods at lunch.
Put the fork down between each bite.
Afterward, reflect on what worked and where you can do better. Shifting to a learning mindset can empower you and help motivate you to keep going.
Takeaway
When traveling, nutrition doesn't have to take a back seat. With a few systems, you can stay aligned to your goals AND enjoy your trip. Drop the need for perfection; make choices that move the needle forward. Each travel experience is a learning opportunity to navigate the road to a healthier, more confident you.
Bon Voyage!