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Planes, Trains, Automobiles: 10 Travel Hacks for Maintaining Your Nutrition On the Go!

Picture of toy train, car, and airplane on a map
Planes, Trains, and Automobiles: Nutrition

Traveling can often throw a wrench into our daily routines, especially when it comes to maintaining a balanced diet. Whether you're traveling for business, jet-setting across the globe, hopping on a train for a weekend getaway, or embarking on a road trip adventure, staying on track with your nutrition goals can be challenging. But fear not! With a bit of planning and some clever tricks up your sleeve, you can keep your diet in check while on the move. In this post, we'll explore 10 travel hacks to help you maintain your nutrition no matter where your journey takes you.

Pictures of healthy snacks
Healthy snacks that can travel well

1. Pack Healthy Snacks:

One of the simplest ways to ensure you have access to nutritious options while traveling is to pack your own snacks. Opt for portable, non-perishable items like nuts, seeds, dried fruit, granola bars, or whole grain crackers. My favorites include protein bars and fruit/nut calorie packs. They don't go bad so long as you don't open them. Just make sure if they contain chocolate that it doesn't turn into a gooey mess in the heat! My favorite protein bars are from Legion Athletics. Click the button below and enter the code AmandaCurd for 20% off! These snacks are easy to carry and can help curb hunger between meals without resorting to less healthy options.

Picture of a grain bowl
A grain bowl with an addition of some protein is great option!

2. Choose Smart Restaurant Options:

When dining out during your travels, make smart choices by opting for restaurants that offer healthier menu option - at our house we call that "Mom food!" Look for dishes that are rich in lean proteins, vegetables, and whole grains. Avoid heavy, fried foods and instead, opt for grilled, steamed, or baked options. Don't be afraid to ask for modifications to suit your dietary preferences or restrictions. If you don't have the choice of where you're eating, try and look at the menu in advance to see what options will allow you to feel energized as opposed to depleted!

Person drinking water
Grab Your Bottle of Water!

3. Stay Hydrated:

It's easy to forget to drink enough water while traveling, but staying hydrated is essential for maintaining overall health and well-being. Bring a reusable water bottle with you and aim to drink plenty of water throughout the day. Avoid excessive consumption of sugary drinks and alcohol, as they can dehydrate you and leave you feeling sluggish.

Picture of an airplane meal
Look for healthy options or better yet bring your own!

4. Plan Ahead for Airplane Meals:

Airplane food often gets a bad rap for being unhealthy and unappetizing. However, many airlines now offer healthier meal options or allow you to pre-order special dietary meals. Take advantage of these options by planning ahead and selecting meals that align with your nutritional goals. Alternatively, consider bringing your own nutritious meal or snacks to enjoy during the flight.

Picture of a cooler with healthy snacks
In your car? Grab your cooler!

5. Pack a Travel-Friendly Cooler:

If you're embarking on a road trip, consider packing a travel-friendly cooler with nutritious snacks and meals. Fill it with items like pre-cut vegetables, fresh fruit, yogurt, hummus, and sandwiches made with whole grain bread. Having healthy options readily available can help prevent impulsive stops at fast food restaurants along the way. Also, if you're staying in a hotel, find out if they have a mini-fridge to store some healthy items.

Picture of grocery delivery
Options like Instacart are a great way to get healthy groceries.

6. Stock Up on Supplies Upon Arrival:

Once you reach your destination, take some time to visit a local grocery store or market to stock up on healthy essentials. Pick up items like fresh produce, lean proteins, whole grains, and healthy snacks that you can enjoy during your stay. Having nutritious options on hand will make it easier to stick to your dietary goals while traveling.

Graphic of mindful eating
Practice Mindful Eating

7. Practice Mindful Eating:

Traveling often involves trying new foods and indulging in local cuisine, which is part of the experience. However, it's important to practice mindful eating and listen to your body's hunger and fullness cues. Avoid overeating by savoring each bite, eating slowly, and stopping when you're satisfied. Choose smaller portions or share dishes with travel companions to sample a variety of foods without overdoing it.

Picture of a hotel gym
Check out your hotel gym or local gyms

8. Incorporate Physical Activity:

Staying active while traveling not only helps burn off extra calories but also boosts energy levels and supports overall well-being. Take advantage of opportunities to incorporate physical activity into your itinerary, whether it's exploring a new city on foot, going for a hike in nature, or squeezing in a quick workout at your hotel's gym. Aim for at least 30 minutes of moderate exercise each day to keep your body moving and your metabolism humming.

Image of "let it go" written on the beach
Let go of things you can't control.

9. Be Flexible and Forgiving:

While it's important to prioritize nutrition during your travels, it's also essential to be flexible and forgiving with yourself. Accept that you may not always have access to the healthiest options or stick perfectly to your usual eating routine, and that's okay. Instead of striving for perfection, focus on making the best choices available to you in each situation and enjoying the experience without guilt or stress.

Picture of a notebook with the word plan
Make a Plan: Be Successful

10. Plan for Success:

Ultimately, the key to maintaining your nutrition while traveling is planning ahead and being prepared. Take the time to research dining options, pack nutritious snacks, and make smart choices whenever possible. By incorporating these travel hacks into your itinerary, you can stay on track with your nutritional goals and enjoy a happy, healthy journey wherever your travels may take you.

With all of the above tips, also keep in mind if you're traveling on vacation, celebrating something, then by all means live a little! Live in the moment, still be mindful and enjoy yourself!


Traveling doesn't have to derail your nutrition goals. With a bit of foresight and some clever strategies, you can maintain a balanced diet and stay healthy while on the go. Whether you're flying, riding the rails, or hitting the open road, these 10 travel hacks will help you navigate any journey with ease and keep your nutrition on track. So pack your bags, buckle up, and get ready to fuel your adventures with delicious, nutritious fare! Safe travels!


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