Traveling can throw off our routine when it comes to nutrition. When eating out, we always encourage clients to choose items based on taste & enjoy the moment, versus being concerned with hitting all their nutrition goals. One meal makes up <0.1% of our total intake for the year.
That being said, we would recommend the following nutrition tips to help you feel your best & nourish your body while traveling:
Practice mindful eating during meals. Socializing with others can be distracting & cause us to eat past the point of fullness. Try to take breaks & check in with your hunger-fullness cues throughout the meal.
Eat as consistently as possible during the day. “Saving up” for a meal usually leads to overeating & mindless eating habits. Eating on your normal schedule (i.e. breakfast, snacks), will help regulate your metabolism for the rest of the day.
Order a side of fruits/vegetables with your entree. Filling up your plate with fruits/vegetables helps increase fiber intake - an important nutrient for overall health, energy & weight management.
We also recommend packing a variety of nutritious snack options so you’ll feel satisfied during busy travel days.
Protein
Epic Bars
Protein Bars (e.g. Go Macro, LaraBar Protein, RXBar)
Tuna Pouches
Country Archer All Natural Beef Jerky
Nuts & Seeds (Trail Mix)
Hummus snack packs
Dry Roasted Edamame
Kodiak Protein Cups
Nut butter pouches
Fruit
UIT
Fruit pouches
Apples, Pears
Applesauce (unsweetened)
Bananas
Clementines
Dried Fruit
Fruit leathers
Vegetables
Peppers
Carrots
Cucumbers
Sugar snapped peas
Cherry tomatoes
Carbs
Dave’s Killer Bread Bagels
Granola
Popcorn
Triscuits
Whole grain crackers
Pretzels
Graham Crackers
If you’re looking for an easy travel-friendly breakfast option (and have access to a fridge), try prepping overnight oats. Oats are high in soluble fiber which helps to lower cholesterol and support a healthy metabolism. Before leaving for your next trip, mix all your dry ingredients ahead of time in mason jars or miscellaneous containers around the house. Then add the liquid once you’re at the hotel.
Overnight Oats Recipe
Prep Ahead:
½ C Oats
1 Tbsp Chia seeds
1 Tbsp Ground Flaxseed
Optional (Cocoa powder, Cinnamon, Nuts/Seeds, Chocolate chips, Dried/freeze-dried fruit, Unsweetened coconut)
Add the Night before:
1 C Milk (or ½ C milk + ½ C Greek Yogurt)
Optional (Nut butter, Honey/Syrup, Fresh/frozen fruit)