Travel like a Nutrition Expert

When traveling this season there’s a few things you can do to stay prepared to stay healthy and on track with your goals. Traveling can be unpredictable with long lines at the airport, delayed and canceled flights and so much more. That’s why it’s important to show up with a plan so if you run into one of these situations it won’t be a problem!

There’s 3 main aspects to focus on when traveling

  1. Preparation
  2. Fuel
  3. Hydration

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. 

  • Tips that you can use to be prepared, fueled and hydrated
    •  Eat a balanced meal before you go to the airport. Make sure to include protein, fat, carb and fiber to keep you full for 3-4 hours. I like this recipe or if you’re eating out try this order at CAVA
    • Pack a lunch box of snacks (you can take a frozen ice pack in through security as long as it’s frozen solid!) 
    • In your lunchbox have easy to grab items like deli turkey, hard boiled eggs. Raw baby carrots, sliced cucumber, mini hummus cups, guacamole cups, babybel cheese.
    • In your carry on bag bring whole fruit that doesn’t need to be prepped like (apples, bananas, oranges) 

  • As for packaged snacks, it’s always good to have a few on you just in case. For dry snacks try a low sugar trail mix, grass fed beef jerky, RX bars, nut butter packets and popcorn.
  • Even when we prepare - there is always a chance that something could go wrong and could end up being stuck at the airport longer than expected and you need to eat something from the airport restaurants. In this case, pick something that’s balanced with (protein, carbohydrate, fat and fiber) think (bowls, salads with protein, snack boxes at starbucks, sandwiches with lean meat and whole grain bread) avoid high risk foods that could potentially make you feel sick while flying (sushi, heavy greasy food etc.) 
  • Traveling can cause dehydration so it’s important to drink lots of water while in the air, add in some electrolytes while you're at it! I like these travel stick from ultima. You can bring a water bottle to the airport and fill it up for free at a filtered water fountain. When they are serving beverages in the air I always ask for the full can of water and no ice to put in my hydroflask. (it’s the move). Stay hydrated to avoid feeling bloated and puffy when you land. 
  • Want to know how much water you should be drinking? Take your body weight and divide it by 2 = the # of oz of water you need / day. Example if you are 150# you need ~75oz/ water. 

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.

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