5 Ways To Eat Healthy When Traveling
Summer means sunshine, time outside and time away from home enjoying the beautiful season! Whether it’s a summer BBQ, 4th of July gathering, beach day or family vacation - it can be challenging (but not impossible!) to eat healthy when on the go. To eat well when away from home requires a little thought, time and meal prep. Today I’m sharing 5 ways to eat healthy when traveling this summer!
Bring Your Own Snacks
Never leave the house without packing your own healthy options! Without your own snacks or food you’ll be left to whatever is available to you on the road which is not dependable in regards to timing (when you feel hungry) or dependable in regards to available healthy options. Below is a list of great snacks to pack with you when traveling:
Healthy Non-Perishable Travel Snacks
- Trail-Mix
- Nuts
- Seeds
- Crackers
- Popcorn
- Low-Sugar Snack or Protein Bars
- Dried Fruit
- Granola (Try Purecane’s Healthy Granola Recipe)
Healthy Perishable Travel Snacks (Keep In A Cooler)
- Fresh Fruit: Apples, Bananas, Mini Oranges, Berries
- Fresh Cut Veggies: Cucumber, Bell Peppers, Carrots
- Hummus Cups
- Guacamole Cups
- Individually Wrapped: Yogurt Tubes, Cheese or Meat Sticks
Coolers are a great way to travel with your own food whether you’re traveling by car, train or plane! There are a variety of different sizes and styles of coolers to ensure you’re able to nourish well when on-the-go!
One summer hack I love as a mom is to fill a stainless steel water bottle with popsicles and then add ice! It’s a great way to enjoy popsicles on-the-go at the park or beach!
Stay Hydrated
When busy and away from home it’s easy to not consume enough water. To avoid dehydration, always travel with a large water bottle so you can sip on water often throughout the day. If you are traveling with multiple family members, ensure there is a water bottle for each member of the family, and even a backup water bottle for refills! In addition to water, hot or cold herbal teas are a great way to support hydration with a bonus of health benefits!
When selecting ways to hydrate beyond water, be mindful of the amount of added sugar in a drink. To know how much added sugar is in a beverage, read the nutrition facts and ingredient list on the back of the package. Restaurants and coffee shops also can provide you with nutrition information whether on their website, App or by asking.
One tip to enjoy a sweet beverage without the impacts of added sugar is to select an unsweetened beverage option such as an unsweetened iced-tea and then personally add your own sweetness! For example, Purecane's Zero Calorie Sweetener Packets are great to travel with and naturally add sweetness without adding calories or a spike in your blood sugar levels. Purecane's Zero Calorie Sweetener Packets are perfect in coffee, iced tea, lemonade or any other hot or cold beverage! Purecane is an incredible swap for regular sugar because it is sugar-free, has zero net carbs, and a low glycemic index, so it has no effect on blood sugar levels. This calorie-free sweetener contains no artificial ingredients and also tastes great!
Always Eat Breakfast
Eating breakfast, breaks the fast from the night before helping to support metabolism, blood sugar levels, energy and satiety. Always start the day with a balanced breakfast that includes protein and fiber. Protein is a key macronutrient that, compared to carbohydrates, takes longer to digest, which helps to slow down the absorption of glucose into the bloodstream. It’s important to eat for better blood sugar support, starting with the first meal of the day, to support your energy levels and appetite all day long. Some great breakfast options when traveling include:
- Oatmeal (travel packets) made with water and topped with peanut butter, pumpkin seeds and fresh fruit
- Breakfast Trail-Mix: Almonds, Walnuts, Pumpkin Seeds and a piece of fresh fruit
When dining out for breakfast, be mindful of carbohydrate rich breakfasts such as waffles and pancakes with syrup. Focus on breakfasts that include protein and fiber and if possible fresh fruits and veggies too! Great breakfast options include; a veggie omelet with whole-grain avocado toast or a smoothie made with protein powder, fruits and veggies.
Prioritize Whole Foods
It can be challenging to eat fresh, whole foods when away from home! Here are some tips to increase the consumption of whole foods when traveling:
- Look for fresh fruit at coffee shops
- Coffee shops may also provide a refrigerated section with ready-to-eat salads, hard boiled eggs and more
- Grocery stores often have ready-to-eat convenience items such as pre-cut and pre-washed vegetables, fruits and ready-to-eat salads
- Some grocery stores offer salad bars
- Depending on where you’re traveling and the time of year, look for local farmer’s markets or farm stands to enjoy fresh, local produce!
- Pack your own fresh foods and eat early-on in your travels
Meal Plan For Traveling By Researching Menus Online
Researching restaurants and menus ahead of time is a great way to “meal plan” even when dining out and away from home. You can review options and select where to dine based on options that fit your dietary and health needs.
It is possible to eat well when traveling away from home. It just takes time, preparation and thought to set yourself up for success! Don’t forget your Purecane's Zero Calorie Sweetener Packets and wishing you a healthy and happy summer!
