It’s officially the holiday season, and for many that means travel. Whether it’s road trips or airplane rides, we all know that eating healthfully on the road can be tough sometimes. Here are five nutrition tips to keep you grounded away from home.
Plan ahead: Gas station and airplane food is often overpriced and high in added salt, sugar, and fat; avoid the trap by planning ahead. Pack a variety of snacks and research highway rest stops and airport restaurants with healthy offerings.
Limit salty snacks: While a bag of chips is a road trip must for many, too much sodium can leave you feeling dehydrated and tired. If you’re craving something crunchy, opt instead for unsalted nuts, plain popcorn, or carrot sticks. You’ll notice the difference immediately.
Drink plenty of water: Staying well hydrated is vital to keeping your energy levels stable and your immune system strong. Be sure to travel with a water bottle and load up on water-rich fruits and veggies (think watermelon, carrots, celery, oranges, and cucumbers).
Don’t skimp on protein: Including protein in your meals and snacks will help you to feel full for longer and curb cravings for unhealthy snack foods. Try easily transportable items such as string cheese, nuts, hard-boiled eggs, and hummus.
Be mindful of food safety: Leaving refrigerated items out for too long can allow harmful bacteria to grow; perishable foods should not be left at room temperature for more than two hours. Bring a small cooler with you for the car or choose non-perishable items for airplane rides or longer trips.
Healthy Snack Ideas
- Unsalted nuts
- Carrots and hummus
- Apples and nut butter
- Cheese sticks
- Peanut butter sandwiches on whole grain bread
- Hard-boiled eggs
- Greek yogurt
- Baked chickpeas
- Low-sugar nut or granola bars
- Fresh fruit