Nutrition Travel Tips

Traveling can be exciting and enriching, but it often comes with the challenge of optimizing your nutrition which can lead to travel gut - if you know you know. Whether you're waiting at the airport, enduring a long flight, or dining out at unfamiliar restaurants, it's easy to neglect your nutrition. However, with some planning and mindful choices, you can make traveling a seamless part of your health journey. Here are some tips I have found to be helpful when it comes to approaching my nutrition while traveling!

Snacking at the Airport

1. Prepare in Advance:

One of the keys to healthy eating while traveling is preparation. Before leaving home, pack a variety of nutritious snacks that don’t require a cooler or aren’t a liquid that you can’t get in your carry on. This ensures that you have healthier options readily available when hunger strikes.

Here are some packable snack ideas:

- Nuts and seeds: Almonds, pistachios, and pumpkin seeds are packed with protein, healthy fats, and vitamins.

- Fresh fruit: Apples, oranges, and bananas are easy to carry and eat.

- Whole-grain crackers, rice cakes, and cut up carrots or celery with travel packs of almond butter or hummus.

- Homemade trail mix or individual packed trail mix like THIS one or THIS one.

-Homemade energy balls or muffins

-Larabars, No Cow Bars,

Note: I try to avoid bringing peanut anything into public places that are densely populated in case there are people with severe allergies.

2. Read Labels:

If you need to purchase snacks at the airport, read labels carefully to avoid overly processed or high-sugar options. Opt for products with minimal ingredients and without trans fats or excessive artificial additives.

Here are some snacks I have found in the airport that are good options. If you are traveling by car, you just need to pack a cooler and load it up with the above and below suggestions!

-Many of the items I listed above can be purchased in the airport at a higher cost than what you can find in the grocery store.

-Fa!rlife Protein Shake: this obviously can’t go through TSA due to the amount of liquid. You also want to get this when it is cold!

-Yogurt

-Boiled eggs

-Cheese

Note: Traveling gets you out of your regular routine and you may find yourself snacking more than you would normally due to boredom, anxiety, etc. This can lead you to increased bloating or constipation when traveling. I always pack my favorite digestive support that I will describe below!

Stay Hydrated

Air travel is especially dehydrating because airplane cabins have lower than normal humidity levels, making the air drier. In addition, there are lower levels of oxygen in the plane’s cabin than on the ground. With less available oxygen, you will breathe faster, contributing to more water loss. Compounding this, more than normal caffeine and/or alcohol (after all, there are so few places it is acceptable to be drinking alcohol mid day in your PJs) consumption while travel may be tempting, but keep in mind, this may contribute to dehydration.

Therefore, to avoid dehydration and the symptoms that come along with it, be sure to drink enough water. Even though my travel companions make fun of me, I always pack my favorite empty 30oz water bottle in my carry on so that I can fill it at the water refill station once past security.

Consider Electrolyte Supplements:

Electrolyte drinks can be the biggest game changer in terms of your energy and digestion while traveling as they help to replace essential minerals lost during travel. Look for options with no added sugars and minimal artificial ingredients such as our favorite, LMNT. I like to mix 1 packet in 30oz of water, hence my above water bottle recommendation.

Also, depending on where you are traveling to, you could end up with a stomach bug that causes excessive vomiting or diarrhea. Or maybe is it out of the world hot and that causes dehydration. Electrolytes replacement is crucial for these situations, so packing some extra electrolyte packets is always a good idea!

Eating Out at Restaurants

1. Research Ahead:

Before your trip, research restaurants at your destination and try to identify menus with food items you are excited to try out. I find crowd sourcing to be a great way to do this including going down a Reddit rabbit, asking friends who have traveled or lived in the same place, watching YouTube videos of travel bloggers reviewing the place I am traveling to, checking out restaurants on apps like OpenTable or Resy that you can search by the area you will be in and look at reviews, menus, and make a reservation, as well as good old fashioned Yelp and Google. I like to cross reference restaurants I am interested in with their Instagram to get an idea of the feel of the environment and the food.

I am a sucker for restaurants that prioritize locally grown produce or ethically sources proteins. If they talk about it, then they care about the quality of their product!

2. Apply Your Digestion Support Techniques

Just because you are eating out, doesn’t mean you shouldn’t still support your digestion! If anything, it is even more important.

• Use digestive bitters before your meal to get your digestive juices flowing.

• Get a meal with vegetables and eat those first! Then follow it up with protein and then carbohydrates. This will minimize blood sugar spikes which can lead to digestive discomfort. Getting fiber in will also help support bowel movements. Check out the options for sides on the menu. Often times there are steamed vegetables available. A small salad can also be a great option, especially with a vinegar based dressing.

• Eat slowly, chew your food, and don’t over do it on liquids during your meal. When we drink too many liquids while eating, it is usually because we aren’t chewing and eating too fast. Too many liquids also dilutes your own digestive capability and can lead to bloating later as the undigested food particles make there way into your digestive tract.

3. Request Modifications:

Don't hesitate to ask for modifications to your meal, such as steamed vegetables instead of fries, or dressing on the side. If you are gluten or dairy free, talk to your server about what options are best for you. Many restaurants are willing to accommodate dietary requests.

4. Practice Portion Control:

Restaurant portions can often be larger than what you need. Consider sharing a meal with a travel companion, or ask for a to-go box to save half for later. Often, my husband and I will split an appetizer and then split a meal and a veggie side. It is more than enough food for the two of us.

Grocery Shopping While on Vacation

If you are like me and my family, we want to minimize cooking as much as possible. Hey, we are on vacation after all! However, often times we have the pleasure of staying in a condo where we do have the ability to have a few things on hands. Specifically for breakfast, lunch, and snacks. We buy some easy to prepare items to have for these meals including:

Breakfast:

• Pre Made Quiche or Frittatas

• Yogurt Parfaits: greek yogurt + collagen powder (that I either packed or will buy on vacation) + fruit of choice + granola

• High protein oatmeal like the Kodiak brand that I will add Collagen Powder to

Lunch:

• Sandwich fixings

• Charcuterie items: cheese, meat, crackers, tortilla chips + salsa, fresh/dried fruit, olives, cut up veggies, hummus, etc

Snacks/Drinks:

• Popcorn

• Nuts

• Fruit

• Dark Chocolate

• Sparkling Water

• Coffee or Tea to make in the room

Supplements You Should Travel With

To make sure I stay on track with my digestion while traveling, I have found a few key supplements to be very important:

1. Magnesium: I take this on a regular basis before bed and I definitely continue to do so when traveling to help me sleep and support regular bowel movements.

2. Aloe for those times when things just aren’t moving the way I need them to! Some people are very sensitive to this. Do not take additional aloe less than 24 hours since your last dosage and you could end up with a not so good surprise.

3. Probiotics: This is super important if you are traveling somewhere that you may encounter a gut bug. I want to hit this with “Triple Probiotic Therapy” which includes healthy yeast, the typical lactobacilli/bifidobacter probiotics, as well as spore based probiotics. I recommend THIS product due to its ease of travel.

Staying nourished and energized while traveling doesn't have to be a challenge. By planning ahead, choosing smart snacks at the airport, staying hydrated, and making thoughtful choices when dining out, you can maintain a balanced diet and enjoy your journey to the fullest. Remember that balance is key, and an occasional indulgence is part of the travel experience. Safe travels and bon appétit!