Skip to main content

In today’s blog, we will be discussing tips for the individuals who travel but still want to stay on track with their diet. What happens to your nutrition habits when you go on vacation? What if you’re traveling for work or business? The hope is to provide tips to take with you anywhere you go. Consistency is a large part of your success inside and out of the gym. 

Do Your Research 

Research local restaurants and grocery stores near the location that you will be staying at. Do this ahead of time for convenience when you touch down. If possible, head to the local grocery store to purchase some quick items. Buy non-perishables or easy travel food items upon your arrival. This might allow you to snack during a meeting/conference or in-between meals. Remember to purchase items that are still within your dietary guidelines instead of candy or processed snacks. If you are in a remote location such as a resort, make sure to speak with the front desk. Ask to see a map or list of the restaurants that can accommodate your needs.

Traveling Snacks 

When traveling, remember to bring snacks. If you’re driving, it can be a bit easier. Bring a cooler to store items that need to be refrigerated. These items can include fresh fruits, overnight oats, smoothies or shakes, and portioned vegetables. These can replace unhealthy breakfast options that might be provided on the plane or upon arrival at your destination. If you don’t have the luxury of your own cooling storage, that’s ok too. When flying, portion items that travel well into your carry-on bag. Be sure to stay updated with the airline guidelines. Typically, you can still bring some of your favorite healthy snacks right onto the plane. Do not put yourself into a situation where you have to make an impulse buy because of hunger.

Planned Meal or Buffet

There may be situations when there is a planned menu that you have no control over. In this case, utilize snacks that you may have in your room or purchased ahead of time. Try and eat something before the planned meal. If you can’t do that, drink a glass of water. During the meal, make sure to use portion control. Use your fist or palm as a guide for a protein source. Use your full hand to measure vegetables. For fats such as butter, use the thumb nail as a measure of size. In a buffet style setting, try and fill your plate with 75% veggies or have a large salad before the main course. You may want to skip the bread. If you do have some, wait until the end of the meal. This will allow the other food in your system to combat the quick spike in blood sugar.