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How to Eat Healthy When You Travel - Part 1: Travel Snacks & Packing List

October 29, 2017

 

Since I fly every few weeks, I’ve gotten the travel routine down to a science. Being away from home and simply being off of the usual routine can de-rail your efforts to live healthy, without the proper planning. 

 

In this two-part blog post, I’m going to share my best strategies on how I address special dietary needs, eating healthy, and making sure I don't get sick while I’m away from home. Food is a great place to start. By sticking to the most whole, real food diet you can while you’re on the road, you’ll create less stress on your body and on your adrenals, preventing strain on your immune system and detox ability.

 

Packing

A healthy trip starts with packing. If you do nothing else, do this step right! The best packable travel foods include protein + healthy fat and are made of high quality - organic if possible - ingredients. Great travel foods are also generally immune to melting or temperature changes and can be tossed around or squished a bit. Ideally, they're low in sugar (natural or processed).

 

Here are some ideas:

 

  • Epic Bars or Chomps Sticks - Jerky - Soy-free, sugar-free and both available at Trader Joe’s

  • Apple slices & single-serving nut butter

  • Roasted or raw nuts. Read ingredient labels: There can often be added nasties & oils. Be careful of over-consuming.

  • Dried fruit. Eat sparingly & mix with nuts to avoid blood sugar swings. Avoid added sugar.

  • Fresh fruit or veggies that don’t bruise. Clementines, carrots, apples are great choices.

  • Single-serve packs of hummus or guacamole (available at Costco)

  • RX Bars (Chocolate, Pumpkin Spice, Coconut Chocolate). Eat sparingly as a snack/dessert- they’re date-sweetened and can cause blood sugar swings in huge amounts. Available at Trader Joe’s.

  • Tuna packets or smoked salmon

  • Single-serving coconut oil packs (Trader Joe’s)

  • Baby food. You heard me: baby food squeeze packs are your friend - they’re delicious and some of them even come loaded with coconut oil!

  • Collagen protein powder, Single serving - easily digestible protein. 

 

Also: throw in a glass leak-proof container. This will come in handy when you’re on the go or need to store food for later in the week.

 

 

What about TSA? 

Surprisingly, they’re ok with a lot of things, including frozen items (I’ve taken ice packs through security) as well as anything canned. You can even carry whole meals through - I’ve even brought  Chipotle or carry-out sushi (purchased on my way to the airport) for eating while I fly, which beats calling that little packet of pretzels lunch. TSA does fuss a little about protein powders in large enough quantities, so if you’re bringing anything like this, I’d suggest removing it from your luggage and sending it on the conveyor separately to avoid a full-blown luggage search (when you leave it in your bag). They might swab test it to verify it’s not explosive.

 

Car Packing.

If you're driving, you're in luck. Make sure you have a big cooler, an ice pack, and some eating utensils. With enough space, you may as well pack and take the kitchen sink! I've had my eye on a Yeti cooler for some time - these are coolers that stay cold or icy for for days.

 

 

 

 

Travel Day

Stay hydrated while you’re flying or driving. Forget the free drinks and/or sodas on the flight - sugar actually has the effect of suppressing the immune system.

 

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