Keep Nutrition on Track When Traveling

During the summer months, many people find themselves traveling more often. If you are like me, I tend to travel by car a bit more in the summer time and on longer trips. Being fitness minded, I want to keep my nutrition up to par even while traveling. Most times I am the one doing the driving and so having chicken, rice, and lentils, for example, for lunch may not be the best option without having to pullover for a food break. While this is perfectly acceptable, many times when my daughters and I are driving on a 6-8 hour road trip, we don’t want to stop that often, if we don’t need to. Eating, or snacking needs to be efficient, safe, and aligned with my goals as best as I can.

Traveling is different for everyone. For me I will have a meal or two prepared ahead of time and possible snacks if needed. I don’t want to end up in a situation where I am hungry and want to or need to eat and my choices are left to whatever is available at the next rest stop. I want to be in control of those choices so that I can meet my goals.

HERE ARE A FEW PRACTICAL FOOD IDEAS FOR THOSE TIMES WHEN YOU WANT TO STAY ON TRACK WITH YOUR NUTRITION GOALS BUT WILL BE TRAVELING AND CAN’T OR DON’T WANT TO SIT AND EAT A MEAL WITH A KNIFE AND FORK.

SANDWICHES AND WRAPS

Grab and go foods are very convenient when traveling. I find it quick and easy to have a sandwich or wrap ready to go that I can eat on the go and also not need to heat up. Whole grain breads or wraps are easy to eat. I can eat a sandwich when we stop for gas or a bathroom break in a few minutes, rather than a knife and fork meal. Some options that I enjoy in these are sliced turkey and provolone cheese. Depending on my nutritional goals, I may add some spinach, tomato, or even avocado to this. When these meals are kept in a cooler I may use grilled chicken as a meat instead and make it a grilled chicken wrap or sandwich. Tuna also works well in these wraps.

Again, depending on nutritional goals, my childhood favorite, peanut butter and jelly is very convenient. To make it a bit more nutritious, I will again use whole grain, or whole wheat bread, a small amount of fruit jelly preserve, and also natural peanut butter, where the only ingredient used is peanuts.

FRUIT AND VEGETABLES

Fresh fruit and vegetables also make great meals or snacks when traveling. These provide energy as well as vitamins and minerals, and are filling too. Most can be eaten raw or added into meals or as side snacks. For the most part, fruits and vegetables do not need to be refrigerated constantly to stay fresh and make a great carry and go snack.

EGGS

While eggs do need to be kept in a cooler while traveling, when hardboiled and peeled ahead of time they are convenient to eat on the go too. They will provide some quality protein to your traveling menu.

SNACKS

Aside from fruit and fresh veggies, there are other snacks one can enjoy and keep nutrition in check. Nuts and seeds offer proteins and healthy fats. If you are creative enough you could make a mix of nuts and seeds, raisins, chocolate chips for an added treat, and maybe a few other items if so inclined. One bit of advice here is that if you are going to prepare a large bag of this, perhaps pack a few smaller portions ahead of time rather than just having the whole bag wide open and accessible throughout the trip.

Also, with a little preparation and creativity, one could make one of the many no-bake protein ball recipes. I have seen many online and around social media. Most seem to involve peanut butter, sometimes protein powder, nuts, seeds, and maybe some chocolate chips. Again, this is fairly easy to prepare ahead of time in a large batch, but you may want to pack them in small serving bags so that you do not eat more than you had planned.

BEVERAGES

Nutrition wise, it is easy to pack a protein shake and drink it as needed. However, there comes a caution with enjoying beverages while on a long road trip. I for one tend to drink a great deal of water on any given day. However, I have learned to adjust that when taking a road trip by car! In my own experience, I will tend to severely limit the amount of water I drink the day of the trip and while driving. Once I arrive, or at least get close to my destination, I then resume drinking water and hydrating as much as I can the rest of the day.

TRAVELING BY PLANE WITH FOOD

When traveling in the car, it is very easy to pack a cooler of prepared meals and keep them cold, if necessary with ice packs. This is not the case when traveling by plane, as I have learned. When flying, the TSA website is extremely helpful in knowing just what foods can and cannot be brought on the plane. For the past 2 years, when traveling to Miami to compete in the DFAC World Finals, I have reviewed that website carefully, even calling and talking to people, just to be sure I would not have any issues at check in at the airport. Nothing like being an irrational, pre-contest bodybuilder who is counting every morsel of food in the final 48 hours before a competition! Ha! When traveling by plane and packing food, do not use ice packs or pack any liquids. What I tend to do is freeze most of my meals and pack them in my cooler. By the time they defrost and need to be refrigerated, I will have arrived at my destination and can take care of it then.

As you travel this summer to presumably great destinations with great people and create many enjoyable experiences, do not feel you must let your fitness and nutrition goals take their own vacation. Use some or all of these tips and even get creative and come up with some portable meals and snacks of your own.