How to Stay Healthy While Traveling

by Jen on April 18, 2014



Whether you are driving home to visit family this long weekend, getting in a weekend getaway, or flying to a conference for work – travel alters your daily schedule.  It can be hard to keep healthy and stick to your routine while on the road, but I’m happy to say that I have this down to a science and am going to share what I do when I’m traveling and staring down the airport food courts or driving by fast food restaurants on the highway. These strategies work any and everywhere. Ultimately it comes to planning ahead. If I didn’t plan ahead, I’d easily fall victim to the bags of pretzels, hotdogs, drinks, etc.

So, I have travel staples that I always make sure are with me. In my carry-on, I have protein bars, individual Shakeology packets, unsalted almond packs, apple, banana, a bottle of water, and a shaker cup. These are things that can sustain you until you reach your final destination and can get a full, healthy meal. (FYI, these staples also work well to have on you if you are going to a seminar). Remember, you still want to eat every 2-3 hrs even when traveling to keep your metabolism going.

Another good idea is to bring packets of instant oatmeal. When you are in the airport, don’t hesitate to go to the coffee shop and ask for a cup of hot water. Yea, you may have to pay for it, but who cares? I take the cup of hot water and mix in an oatmeal pack and a scoop of protein powder. It’s filling and good for you.

I always skip the snacks offered by the airlines. Never go with their pretzels or cookies….they are full of sodium, chemicals, & preservatives. I’ll eat my protein bar, almond pack, or banana. I also don’t think twice in asking the flight attendant to fill up my shaker cup with water so I can mix my Shakeology. Also skip the soda and fruit juice. Stick with coffee (black is best) and water…LOTS of water!  This applies to road travel as well.  Ya, I know, airplane washrooms or truck stop washrooms suck..but better to hydrate and use the bathroom than to end up totally constipated during your trip!!

My last piece of advice is for after your trip. Do NOT weigh yourself for a few days. It’s normal to have some water weight from the flight or road trip. Don’t set yourself up to be frustrated. Simply stay away from the scale. Even if I’ve eaten totally healthy, I’m always up a few pounds for the first few days. Your body WILL normalize again. Promise.

Traveling can be stressful enough as is, don’t let your nutritional choices add to the stress. You have the choice to eat healthy while traveling and feeling better for it.

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{ 4 comments… read them below or add one }

1 Olena@iFOODreal April 23, 2014 at 1:41 pm

Hi Jen. I was so happy to stumble across your blog at SheBlogs. I also live in Canada and we have so much in common: I love Chalene Johnson, eat similar to you and am a mom.:) Such a great blog you have!


2 Jen April 24, 2014 at 9:32 am

Hey Olena! Thanks so much for stopping by! I’ve been to your blog many times and enjoy it! That’s is wonderful you love Chalene as well…which workouts do you do?


3 Olena@iFOODreal April 24, 2014 at 1:35 pm

Oh, really?! You should have said “hi”.:) I did Turbofire for the longest time and lost a lot of “baby weight” with it. Then I did Chalean Extreme, didn’t follow the schedule, so no wow results but some. Now I’m finishing week 6 of Insanity, per schedule, and holy guacamole – it’s hard! LOL.
Olena@iFOODreal recently posted..Almond Joy Protein Balls RecipeMy Profile


4 Alicia Dredge May 1, 2014 at 6:14 am

Wonderful tips!!! I do avoid the snacks offered by airline. Also, I skip the local street food because it can make you sick which can ruin your vacations.


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