Traveling during the holiday season can be stressful and unpredictable. From long airport lines to delayed or canceled flights, it’s easy to feel derailed from your health and nutrition goals. That’s why having a solid plan is essential—it turns potential chaos into just another bump in the road.
Here’s how to navigate travel like a nutrition expert by focusing on three key areas: Preparation, Fuel, and Hydration.
1. Preparation
Being prepared before you head to the airport sets the tone for a smoother travel experience. When you show up with a plan, you’re less likely to succumb to stress or hunger-driven choices.
Tips for Smart Preparation:
• Eat a Balanced Meal Before You Leave: Start your travel day with a meal that includes protein, fat, carbohydrates, and fiber to keep you full for 3-4 hours.
• Example Recipe: Harvest Bowls at Home
• Eating Out? Try a balanced order like the bowls at CAVA, adding extra veggies and protein.
• Pack a Lunchbox of Snacks: TSA allows frozen ice packs through security as long as they’re frozen solid. Stock your lunchbox with:
• Deli turkey slices
• Hard-boiled eggs
• Baby carrots, cucumber slices
• Mini hummus or guacamole cups
• Babybel cheese or string cheese
• Bring Non-Perishable Snacks in Your Carry-On: Whole fruits like apples, bananas, and oranges are great for quick grabs. Add packaged snacks like:
• Low-sugar trail mix
• Grass-fed beef jerky
• RX Bars or other high-protein bars
• Nut butter packets
• Popcorn for a crunchy option
2. Fuel
Even with the best preparation, there’s always a chance your flight gets delayed, or you’re stuck at the airport longer than expected. In these cases, knowing how to make smart choices at airport restaurants is key.
Tips for Eating at the Airport:
• Look for meals balanced with protein, carbohydrates, fat, and fiber to keep you energized without feeling sluggish.
• Examples:
• A bowl with grilled chicken, rice, and veggies
• A salad with a protein like grilled salmon or chicken
• Snack boxes with cheese, nuts, and fruit (Starbucks is a great option)
• Lean sandwiches on whole-grain bread
• Avoid High-Risk Foods: Foods like sushi or greasy, heavy meals can make you feel bloated or uncomfortable during your flight. Stick with lighter, more digestible options.
3. Hydration
Flying is notoriously dehydrating, so staying ahead of hydration is crucial for feeling your best when you land.
Tips for Staying Hydrated While Traveling:
• Bring a Reusable Water Bottle: Fill it up at a filtered water station after passing through security.
• Electrolytes Are Your Friend: Add an electrolyte packet like Ultima to your water to replenish minerals lost during your flight.
• In-Flight Hydration Hack: When the flight attendants serve drinks, ask for a full can of water (no ice) and pour it into your reusable bottle to stay hydrated.
• Daily Water Goal: To calculate how much water you need, divide your body weight by 2. For example, if you weigh 150 pounds, aim for about 75 ounces of water per day.
Proper hydration helps you avoid post-flight bloating, puffiness, and fatigue.
Putting It All Together
Traveling like a nutrition expert is about planning ahead and keeping things simple. By focusing on preparation, fueling smartly, and staying hydrated, you can enjoy the journey without sacrificing your health or comfort.
Here’s a Quick Checklist:
• Eat a balanced meal before leaving for the airport
• Pack a mix of fresh and non-perishable snacks
• Bring a reusable water bottle and stay hydrated
• Make mindful choices when eating at the airport
Being prepared before you come to the airport can make all the difference in your experience while traveling. By coming prepared you can manage your stress and hunger levels. You can start by packing healthier options and create a backup plan which is key when navigating the airport.
I've gathered a few of my favorite snacks into an Amazon list click here to be taken to my storefront.
Remember. Traveling like a nutrition expert only comes down to 3 things. Being prepared, fueled and hydrated. Wishing you safe travels and happy holidays! If you are curious about ways to customize your traveling needs and nutrition goals, schedule a free phone consult with me to talk about ways to make things work for you.
