How to Eat Healthy While Traveling

While you’re in the kitchen, pack some reusable zip-top bags or collapsable containers with your favorite healthy snacks.  “Before departing, I make sure I have some healthy snacks for the flight, car ride, or train trip,” says Katherine Brooking, RD, co-founder of the nutrition news company Appetite for Health in San Francisco. “In some places, it can still be difficult to find healthy travel snack options at gas stations, airports, and kiosks. Plus the cost of on-the-go snacks can quickly add up, so it’s best if you can bring a few from home.” Some of her favorites include:
No-bake energy bites
Dried fruits
Nut butter packets
Whole grain cereals
Protein bars
Fresh fruits (oranges, apples, pears, and bananas all travel well)
String cheese
Crunchy veggies (such as carrots or celery)
Whole grain crackers and hummus
Crunchy chickpeas
Brooking says many people experience digestive issues when traveling. To help prime your microbiome for the adventures to come, consume plenty of probiotic foods like yogurt, kefir, kimchi, and sauerkraut leading up to the trip and pack a probiotic supplement (like HUM Nutrition’s Gut Instinct),. In addition to that gut-supporting supplement, “if you are concerned that you won’t be able to eat balanced meals you could always bring a multivitamin with you,” Ehsani says. “And since traveling for long stretches of time and having to change time zones can definitely weaken your immunity, pack a vitamin C supplement or eat citrus fruits like oranges and strawberries during your commute.”