Making the Healthy Choice, the Easy Choice When Traveling

If you are like many folks planning to travel this summer, it is important to plan ahead for the possible unknowns such as flight delays, flight cancellations, and road construction/detours on summer road trips when thinking about healthy meals and snacks. While vacation time may be highly anticipated, it is still important to find balance with foods and snacks and not take a vacation from healthy foods. Planning ahead is often a successful strategy to minimize stress and anxiety that can result from the unknowns of travel. Packing nutritious snacks is especially important while traveling, because options can be limited and you may not be able to eat at regular meal times. Keep satisfying snacks on hand and this will help keep positive energy present while preventing hunger from adding to the stress of travel.

Here are some tips I share when traveling through airports:

• Try making your own homemade trail mix with whole-grain cereal, or healthy granola bars that can be made ahead and work great for travel--add nuts and a sprinkling of dried fruit if preferred. Here is a recipe I recommend: https://therealfooddietitians.com/5-ingredient-peanut-butter-granola-bars/ Other good options are fresh whole fruit, such as apples and bananas that provide nutrients, fiber and these will make it through airport security.

• Bring an empty reusable water bottle—Staying hydrated is important when traveling—water helps fight fatigue and can keep your immune system running at its peak. After going through security, fill your water bottle up at a drinking fountain. Now you have water with you and you don’t have to spend money on bottled water.

• If you don’t bring snacks, look for nourishing options at airport kiosks and shops such as protein bars, pretzels, peanuts, hummus or fruit.

• If eating at a restaurant in the airport, look for Mediterranean salads loaded with vegetables and beans, grilled chicken and salmon and limit the fried food options.

• You can also buy a packaged salad or sandwich and bring it on the plane with you—just remember to eat it within 2 hours of removing it from refrigeration to prevent foodborne illness.

• Carry hand sanitizer and disinfectant wipes—wash your hands and surfaces before eating.

Tips for Road Trips:

• Bring a cooler with ice to keep perishable foods safe and pack with items such as whole grain crackers, water, fresh fruit, cheese sticks, yogurt, applesauce, popcorn, trail mix, sandwiches and don’t forget the utensils, napkins and hand wipes.

• If traveling with children, snacks are often their means of dealing with boredom. Discuss other activities with your children such as music, coloring books, audio books, travel games and try to stick to your usual eating schedule.

Information contributed by Denise Cleveland, TEAM Dietitian