Healthy Tips for Eating On the Go
Traveling currently or upcoming vacation plans for the last few weeks of summer?
If you are spending lots of time on the road, in a plane, airports, hotels and/or other accommodations without the accessibility and familiarity of meals and snacks consumed at home.
With the following tips, you can ensure your family is staying healthy and feeling their best while traveling:
Remember that balance is key when it comes to nutrition while traveling. Enjoy the local cuisine and treat yourself to occasional indulgences, but also prioritize nourishing your body with healthy choices to maintain energy levels and overall well-being.
Start boosting your immune system before you travel. Focus on citrus foods, berries, ginger and turmeric for immune-boosting options. Consider taking a high quality multivitamin to help fill those nutritional gaps.
Pack on-the-go snacks: cut up fruit or easy to peel fruits, whole grain crackers, nuts, cheese sticks, hard boiled eggs, high fiber bars, breakfast cookies, homemade or store bought trail mix, mini rice cakes, dried fruit keep you feeling fuller longer. Apples, grapes, baby carrots, cherry tomatoes, or cucumber slices are refreshing and more durable compared to other fruits and vegetables. Packing a meal in familiar container from home with some healthier options for your child will save your family in any airport delays, long waiting periods, and be comforting to your child.
Stay hydrated! Travel can be dehydrating for both children and adults. Take along a straw water bottle to ensure consistent water intake (look for refillable water stations). If water safety is an issue, opt for bottled water or use water purification methods.
Encourage kids (and perhaps yourself) to try new foods! Consider family-style meals when eating at a new restaurant, or putting something together in your hotel room or vacation rental. This way, everyone can try different foods in smaller amounts for greater variety and less food waste. Meal sharing is a great way to not only add variety to your diet it's also a great family bonding experience.
Keep in mind that balance is key. Aim for protein, carbohydrates, and healthy fats in your meals, including whole grains like quinoa or brown rice and healthy fats from sources like avocados, nuts, or olive oil. Limit your child’s intake of packaged snacks, fast food, and sugary drinks. This will help minimize blood sugar spikes and dips to keep your activity level and mood balanced.
Bon appétit and happy travels!
