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Nutrition Tips During Travel

Updated: Aug 26, 2023

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:


  1. 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.

  2. 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.

  3. 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)


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