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Writer's pictureAnnie Bothma

Travel Nutrition Tips: Keeping Healthy on the Go

Annie Bothma, Elite Athlete, IOPN Performance Sports Nutritionist (EQF Level 7. Masters), Running & Strength Coach

Travel can disrupt your usual routines, making it challenging to maintain a consistent and healthy diet. Whether you’re traveling by plane, car, or train, having a strategy for your nutrition is crucial. Here are some top tips and snack ideas to help you stay on track during your travels.



Importance of Bringing Your Own Food

Bringing your own food can save money, ensure you eat foods you prefer, and help you avoid large gaps in your nutrition. It’s essential to pack snacks that combine carbohydrates for energy and protein to keep you full. Combining different foods, like crackers and cheese or apple and peanut butter, can help you achieve this balance.


Snack Ideas and Other Nutrition Tips During Travel


Non-Perishable Snacks

  • Trail mix, nuts, and seeds

  • Individual nut butter packets

  • Protein, energy, granola, or fruit bars

  • Turkey or beef jerky or biltong

  • Dry roasted edamame or chickpeas

  • Applesauce or smoothie pouches


Perishable Snacks

  • String cheese

  • Peanut butter and jelly sandwiches

  • Single-serve hummus with pita chips or cheese/salami packets

  • Raw veggies (baby carrots, sliced peppers, cherry tomatoes, sugar snap peas)

  • Greek yogurt or drinkable yogurt/kefir

  • Fresh fruit (apples, bananas)

  • Chicken or tuna sandwiches

  • Hard-boiled eggs


Additional Tips for Flying

  • Pack a mixture of shelf-stable and cold foods.

  • Freeze items like applesauce pouches, yogurt, and bottles of water to keep them cold and get through security.

  • Plan your snacks and meals in advance, especially if you have dietary restrictions.

  • Bring sports nutrition products like gels and carbohydrate drinks if you plan to exercise, considering the weather and the duration of your activity.



Nutrition Tips for Before and After Travel

It is a common challenge for individuals to maintain a healthy diet when traveling due to the unavailability of suitable food options at home. To overcome this hurdle, it is essential to plan ahead and ensure that your kitchen is well-equipped with a variety of nutritious options that can last for an extended period. By strategically stocking your fridge, freezer, and pantry with a combination of long-lasting perishable items such as fresh fruits, vegetables, and lean proteins, along with non-perishable staples like whole grains, nuts, and seeds, you can ensure that you have a range of healthy choices readily available.


This proactive approach not only helps in promoting better eating habits before and after your travels but also contributes to overall well-being and energy levels. With a well-stocked kitchen, you can easily prepare balanced meals and snacks, making it easier to stick to your dietary goals even during busy or hectic times.


General Food Checklist


Fridge

  • Dairy (yogurt, kefir, cheese, shelf-stable milks)

  • Non-dairy milks (soy is a good choice due to its higher protein content)

  • Eggs/egg whites

  • Durable produce (apples, citrus, carrots, celery)

  • Deli meat, smoked salmon, other smoked meats/fish

  • Tofu, tempeh, hummus, and other dips

  • Convenience foods with longer shelf lives (egg bites, prepared meals)

  • Seeds (ground flax, chia, hemp)

  • Various fluids (juice, seltzer, chocolate milk)


Freezer

  • Leftovers (soups, chili, meats, grains)

  • Raw meat, fish, poultry

  • Convenience meals (frozen burritos, lasagna, pre-made meatballs)

  • Frozen fruits and veggies (great for smoothies)

  • Cooked rice or other grains

  • Breads, tortillas, English muffins

  • Sweet treats


Pantry

  • Nuts, seeds, dried fruit, trail mix, nut butters

  • Canned/jarred/carton goods (beans, diced tomatoes, tuna fish, soups)

  • Dried grains (pasta, rice, quinoa)

  • Crackers, tortilla chips, rice cakes, pretzels

  • Energy bars, protein bars, granola bars

  • Cereal, granola, oatmeal packets

  • Pancake mixes, baking mixes

  • Onions, potatoes

  • Spices, nutritional yeast, sesame seeds

  • Protein powder


Meal Ideas with Stocked Items

  • Yogurt bowl with granola, nuts/seeds, and fresh or frozen fruit

  • Toast or bagel with cream cheese and smoked salmon

  • Smoothie with yogurt, protein powder, soy milk, frozen fruit, and ground flaxseed

  • Eggs with toast, bagels, or tortillas and salsa

  • Tofu or chicken stir-fry with rice and frozen veggies

  • Tacos with rice, beans, onion, salsa, cheese, and meat/tofu

  • Tuna salad with celery, red onion, pickles on toast

  • Canned soup with added frozen veggies or edamame

  • Convenience meals or leftovers

  • Cheese quesadilla with carrot sticks and hummus

  • Snack dinner with cheese, crackers, edamame, sliced turkey, and fruit



Ensuring you maintain a balanced diet while traveling is essential for your overall well-being. By following these helpful tips and having a well-stocked kitchen, you can easily stay on track with your nutritional goals. Planning ahead and preparing nutritious meals in advance will not only save you time and money but also help you avoid the temptation of unhealthy fast food options that are often readily available during travels.


To ensure success, make sure to plan ahead with these travel tips. Remember, failing to plan is planning to fail!


If you are interested in receiving personalized guidance on your nutrition as an athlete or require a running coach to assist you in getting ready for an upcoming race, kindly click on the link below to explore the services I provide.





Contact me at anniesathletes@gmail.com to set up a consultation today.


 

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