Food Guide for Your Travels



By Megan Barnes, Dietetic Intern

Traveling can be a stressful time for many people. Not knowing where or when your next meal will come from can sometimes create unhealthy choices. Whether you’re on the road for a day or taking a plane across the country, here are tips to make healthy the easy choice during your travels.


The key to travel snacks is something sturdy and able to be stored. If you have time to prepare the night before for your trip, combine your favorite nuts, seeds, and dried fruit, separating it into small bags for a quick grab-and-go snack will keep you feeling satisfied and satiated! Another great snack is popcorn. Cook it over the stove with coconut oil and separate into sandwich sized bags. Protein-packed muffins are also a great versatile treat to prepare for your trip.

Other great snacks to bring along are going to be the more sturdy fruits and vegetables. Apples, bananas, oranges, clementines, carrots, celery, sugar snap peas, and cherry tomatoes are all great options that can be left unrefrigerated for a day or two and still keep their freshness.


On-the-go meals are convenient and save us time, but are you confident in being able to choose a healthy meal everywhere you go? It can be difficult sometimes to find decent healthy options when you are unfamiliar with your surroundings. Keep an eye out for vegetables, whole grains, lean protein, and healthy fats. For breakfast, a lot of bakery items contain high amounts of added sugars. Good options include veggie-stuffed egg omelette, oatmeal with dried fruit and nuts, a whole grain bagel with low-fat cream cheese, or a parfait made with greek yogurt and low added sugars. For lunch and dinner, a grilled chicken salad with a vinaigrette dressing or a turkey sandwich with avocado on whole grain bread are both great options. Keep an eye out for grab-n-go protein boxes, sandwiches, and salads that can make eating healthy more convenient.

Traveling and eating healthy CAN go hand in hand! Being prepared and having a simple plan can be the difference between having to constantly get back on track with your routine and keeping your health consistently balanced.