~ Annie Bothma, Elite Athlete, IOPN Performance Sports Nutritionist (EQF Level 7. Masters), Running & Strength Coach
Travel can disrupt your usual routines, making it challenging to maintain a consistent and healthy diet. Whether you’re traveling by plane, car, or train, having a strategy for your nutrition is crucial. Here are some top tips and snack ideas to help you stay on track during your travels.
Importance of Bringing Your Own Food
Bringing your own food can save money, ensure you eat foods you prefer, and help you avoid large gaps in your nutrition. It’s essential to pack snacks that combine carbohydrates for energy and protein to keep you full. Combining different foods, like crackers and cheese or apple and peanut butter, can help you achieve this balance.
Snack Ideas and Other Nutrition Tips During Travel
Non-Perishable Snacks
Trail mix, nuts, and seeds
Individual nut butter packets
Protein, energy, granola, or fruit bars
Turkey or beef jerky or biltong
Dry roasted edamame or chickpeas
Applesauce or smoothie pouches
Perishable Snacks
String cheese
Peanut butter and jelly sandwiches
Single-serve hummus with pita chips or cheese/salami packets
Raw veggies (baby carrots, sliced peppers, cherry tomatoes, sugar snap peas)
Greek yogurt or drinkable yogurt/kefir
Fresh fruit (apples, bananas)
Chicken or tuna sandwiches
Hard-boiled eggs
Additional Tips for Flying
Pack a mixture of shelf-stable and cold foods.
Freeze items like applesauce pouches, yogurt, and bottles of water to keep them cold and get through security.
Plan your snacks and meals in advance, especially if you have dietary restrictions.
Bring sports nutrition products like gels and carbohydrate drinks if you plan to exercise, considering the weather and the duration of your activity.
Nutrition Tips for Before and After Travel
It is a common challenge for individuals to maintain a healthy diet when traveling due to the unavailability of suitable food options at home. To overcome this hurdle, it is essential to plan ahead and ensure that your kitchen is well-equipped with a variety of nutritious options that can last for an extended period. By strategically stocking your fridge, freezer, and pantry with a combination of long-lasting perishable items such as fresh fruits, vegetables, and lean proteins, along with non-perishable staples like whole grains, nuts, and seeds, you can ensure that you have a range of healthy choices readily available.
This proactive approach not only helps in promoting better eating habits before and after your travels but also contributes to overall well-being and energy levels. With a well-stocked kitchen, you can easily prepare balanced meals and snacks, making it easier to stick to your dietary goals even during busy or hectic times.
General Food Checklist
Fridge
Dairy (yogurt, kefir, cheese, shelf-stable milks)
Non-dairy milks (soy is a good choice due to its higher protein content)
Eggs/egg whites
Durable produce (apples, citrus, carrots, celery)
Deli meat, smoked salmon, other smoked meats/fish
Tofu, tempeh, hummus, and other dips
Convenience foods with longer shelf lives (egg bites, prepared meals)
Seeds (ground flax, chia, hemp)
Various fluids (juice, seltzer, chocolate milk)
Freezer
Leftovers (soups, chili, meats, grains)
Raw meat, fish, poultry
Convenience meals (frozen burritos, lasagna, pre-made meatballs)
Frozen fruits and veggies (great for smoothies)
Cooked rice or other grains
Breads, tortillas, English muffins
Sweet treats
Pantry
Nuts, seeds, dried fruit, trail mix, nut butters
Canned/jarred/carton goods (beans, diced tomatoes, tuna fish, soups)
Dried grains (pasta, rice, quinoa)
Crackers, tortilla chips, rice cakes, pretzels
Energy bars, protein bars, granola bars
Cereal, granola, oatmeal packets
Pancake mixes, baking mixes
Onions, potatoes
Spices, nutritional yeast, sesame seeds
Protein powder
Meal Ideas with Stocked Items
Yogurt bowl with granola, nuts/seeds, and fresh or frozen fruit
Toast or bagel with cream cheese and smoked salmon
Smoothie with yogurt, protein powder, soy milk, frozen fruit, and ground flaxseed
Eggs with toast, bagels, or tortillas and salsa
Tofu or chicken stir-fry with rice and frozen veggies
Tacos with rice, beans, onion, salsa, cheese, and meat/tofu
Tuna salad with celery, red onion, pickles on toast
Canned soup with added frozen veggies or edamame
Convenience meals or leftovers
Cheese quesadilla with carrot sticks and hummus
Snack dinner with cheese, crackers, edamame, sliced turkey, and fruit
Ensuring you maintain a balanced diet while traveling is essential for your overall well-being. By following these helpful tips and having a well-stocked kitchen, you can easily stay on track with your nutritional goals. Planning ahead and preparing nutritious meals in advance will not only save you time and money but also help you avoid the temptation of unhealthy fast food options that are often readily available during travels.
To ensure success, make sure to plan ahead with these travel tips. Remember, failing to plan is planning to fail!
If you are interested in receiving personalized guidance on your nutrition as an athlete or require a running coach to assist you in getting ready for an upcoming race, kindly click on the link below to explore the services I provide.
Contact me at anniesathletes@gmail.com to set up a consultation today.
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