The Best Healthy Travel Snacks and Tips for You [Template]
Many people find traveling and healthy eating difficult to do. There are many excuses, such as: I do not know what to get, it takes too much time, my company expenses meals/snacks so there is no point, and so on…
but it does not have to be this way…
With a little planning and practice, it will become much easier each and every time.
To help you get started, I have created a list of healthy travel snacks and tips that I have traveled with throughout the years.
The list is composed of paleo and plant-based options as well as some brands that I trust to help nourish my body.
Travel tips are listed at the end.
Fun facts
You can’t be happy if you’re hangry all the time.
-Karina Halle
Reasons to pack healthy snacks:
- Helps you to resist the temptation to eat something unhealthy just because it is fast and convenient
- Helps you to stay committed and on track with your nutrition
- You are not bloated, swelled up, or sick throughout your travels
- You have more sustained energy and recovery quickly from your travels
- It can save you lots of money if you prepare in advance
- If you are traveling with a daily per diem, you will have more for a nice dinner
- If you are traveling by plane, it prevents being hungry and stuck on the tarmac for up to three hours with no water or snacks (the more you travel, the more this is bound to happen)
Please note
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Airplane Friendly Travel Snacks:
Food/Snacks:
Fat:
- Nuts, raw & unsalted: almonds, walnuts, cashew, pistachios, etc.
- Seeds, raw & unsalted: pumpkin, hemp, chia, ground flax
- Guac: single-serve pack
- Olives
- Avocado
- Coconut flakes, unsweetened
- Coconut oil
- Ghee
- Nut Butters, no added sugar or oil
Protein:
- Jerky/Meat Sticks, no crazy amounts of added sugar or other weird/unnecessary ingredients or preservatives
- Salmon in oil: single-serve packets (bring some spices/condiments to add + mix in) **This WILL smell I suggest eating it before getting on the airplane and bringing a bag to tie and dispose of.
- Boiled eggs: unpeeled in a beeswax wrap or container
Carbs:
- Hummus: single-serve pack
- Raw, organic veggies: snap peas, sliced bell peppers, celery, carrots, broccoli, cauliflower, edamame, etc.
- Seasonal, organic fruit: apples, pear, grapes, grapefruit, clementines, berries, etc.
- Dried, organic fruit, no added sugar; high in sugar, limit intake: mangos, apple slices, blueberries, cherries, etc.
- Fruit squeezes or applesauce, organic and no added sugar
- Organic, dark chocolate 64%+
- Organic, seaweed/nori sheets
- Crunchy things, no added sugar, oil or other weird/unnecessary ingredients or preservatives
Condiments:
- Nutritional Yeast
- Spices/Seasonings
- Mustard packs
Drinks on the Plane:
- Water, spring water if possible (terminals usually sell this in plastic)
- Sparkling water
- Hot water + bring your own tea bag
Non-Refrigerated Drink Mix (to add to water):
- Pink salt + lime
- Coconut water powder
- Tea packets
- Organifi: Green, Red, Gold Travel Packs
- Four Sigmatic, mushroom blends
systems for success
Failing to plan is planning to fail.
-Allen Lakein
Kitchen/Cooler-Friendly Travel Snacks:
Food/Snacks:
Carbs:
- Raw, steamed, roasted, or sautéed veggies
- Kimchi, sauerkraut, fermented veggies
- Fresh fruit: grapes, berries, apples, melon
- Spinach/salad
Protein:
- Pasture-raised eggs, chicken, duck, turkey
- Wild-caught fresh or canned fatty fish
- Organic, grass-fed animal protein whenever possible: Bison, beef, elk, lamb, venison
Fats:
- Nuts
- Nut flours
- Nut and seed milk
Condiments:
- Vinegar: Balsamic, apple cider vinegar
- Dijon mustard
- Nutritional Yeast
- Spices
Drinks:
- Kombucha
- Sparkling water
- Bone broth
- Tea
- Coconut water
- Water, spring bottled in glass
Words from the Wise
Let food be they medicine and medicine by thy food.
-Hippocrates
Healthy Eating Travel Tips on the Go:
Supplements (if taking):
- High-quality multivitamin
- Purified fish oil (EPA/DHA)
- Vitamin D3
- Magnesium
Store Friendly Pickups:
- A rotisserie chicken: organic, pasture-raised if possible, remove the skin since the seasoning may contain sugar
- Shrimp cocktail skip the cocktail sauce
- Raw vegetable or fruit platter
- Pre-washed veggies (sugar snap peas, green beans, or other veggies)
- Salad bar
- Olive bar
Nice to have:
- Water bottle: Stainless steel/glass
- Reusable utensils: Spork, Flatware – 2 pieces, 3 pieces
- Napkin
- Hand sanitizer: Lavender
- Lotion
- Floss pick
- Toothbrush
- Toothpaste: Fluoride-free travel size
- Extra beeswax bag/container
Tips to Eat Healthy in a New Place:
- Research nearby restaurants ahead of time
- Local
- Farm to table
- Gluten-free
- Grass-fed
- Organic
- Pasture-Raised
- Opt for:
- Steamed, baked or roasted meat
- In season, steamed or baked veggies
- Avoid sauces
- Ask for the dressing on the side when ordering a salad: I love olive oil + vinegar, or just fresh squeezed lemon juice
- Never be afraid to be “that person” who asked the server any questions. It’s your body, your life, and your money.
- Don’t be so hard on yourself, have some fun 80/20 rule, be present and enjoy the moment.
Food for thought
“The food you eat can either be the safest and most powerful form of medicine, or the slowest form of poison.”
-Ann Wigmore
Holistic & Healthy Travel Tips:
- Head to the airport a little earlier than you typically do to get through security: If you are bringing food, there is a good chance that security will pull you aside to look through your food bag. I have never had a problem with bringing in any foods on this list. Although, the TSA rules are always changing, so it is best to review them before you go. I strongly feel that it is worth the extra 5-15 minutes for them to check/approve my food than for me to go through an entire trip without any healthy options. So plan in some time to get to the airport a little earlier, in case you get pulled aside for a little more screening. Honestly, the worst they could say is no and you just continue to go on with your day.
- Check to see if your hotel, or the place you are staying, offers a mini-fridge and microwave: Some hotels offer them in each room, but it is not always guaranteed. Call ahead of time to ask and make sure. If they do not, politely ask if they could provide one for your dietary needs. If available, the hotel will be able to provide one and place it in your room upon arrival, usually free of charge.
- Move around, stretch: walk the airport terminal, do chair squats on long flights, get up out of your seat to use the restroom/stretch; go to the gym/workout right after you reach your destination; take breaks from driving to stretch your body
- Stay hydrated: drink water on the plane, skip the booze; drink water in the car. Always having a reusable stainless steel/glass water bottle around helps remind me to drink water. I never go anywhere without one. Airports have water fountains that you can fill these up with.
- Pack healthy snacks: Don’t be tempted to buy all the goodies at the terminal/gas station that will make you bloated and uneasy on a flight/trip. Plan ahead and have a snack ready to prevent you from becoming a hangry monster.
- Make sleep a priority: bring anything to help you get some shut-eye: eye mask, earplugs, blanket, socks, jacket, breath right strips, tissues, lavender essential oil, etc.
- Meditate: I use an app on my phone to help with this. (Calm or Headspace)
- Journal: I tend to get a lot of work done on a plane since I’m stuck there with no distractions. I use the time to read, journal, or develop ideas. Always keep a pen and paper around to jot down ideas that come up.
- Share: because sharing is caring!
but it does not have to be this way…
To make things easier for you, I’ve created a free downloadable template for you to fill out before your next trip.
You can pick and choose some items on this list or add your own favorites.
At the bottom, there is space for you to make some notes on what worked or what you would like for your next trip.
Keep them handy so that the next time you are packing the bulk of the work is already done for you!
Let’s Talk About It:
What are some healthy travel snacks and tips that you travel with?
Share your healthy travel snacks and tips with the community in the comments below!
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