Healthful Travel Eating

Pack Along Foods for Vacation & Business Travel

Plan ahead when traveling! Here are some foods that can easily be carried with you in your backpack, carry-on luggage, even your briefcase. Many can also be purchased at airports, convenience stores, and cafeterias. Note those that require refrigeration after two hours (*), so eat them first if your travel time is going to be longer.

Starchy Foods

• Individual boxes of cereal
• Packets of instant oatmeal
• Low-fat cereal or energy bars
• Low-fat crackers
• Whole wheat pretzels (watch sodium especially if flying)
• Rice cakes
• Baked tortilla or potato chips
• Whole wheat rolls or bagels
• Low-fat popcorn

Fruit

• Any fresh fruit with thick skin or peel (oranges, tangerines, apples pack especially well)
• Dried fruit (raisins, figs, apricots)
• Fruit roll-ups
• Applesauce (single-serve disposable containers)
• Fruit salad with pop tops
• 100% juice (individual cartons)
• Bare apple or coconut chips

Vegetables

• Baby carrots
• Other pre-washed cut vegetables (celery, red peppers, radishes, zucchini strips)
• Dehydrated vegetables
• Vegetable juice (small cans or cartons)
• Corn on the cob (pre-cooked or raw)
• Kale chips

Dairy Foods

• String cheese or Mini Babybel cheese*
• Portable yogurts in tubes or containers* / Yogurt or kefir drinks*
• Low-fat or skim milk (individual cartons, non-perishable before opening)

Protein Foods

• Tuna or salmon packets (non-perishable before opening; requires refrigeration after opening)
• Turkey, soy, or portabella mushroom jerky
• Peanut butter packets (Justin’s, Yumbutter, RX)
• Low-fat or nonfat Greek yogurt*
• Low-fat cottage cheese*
• Hummus and other bean dips*
• Soymilk (individual cartons, non-perishable before opening)
• Roasted chickpeas or broad beans
• Nuts (peanuts, almonds, cashews, pistachios)
• Seeds (sunflower, pumpkin)

Your vacation plans don’t have to mean an end to your weight-loss efforts. True, you might be eating somewhat differently while you are away from home, but that doesn’t necessarily mean you have to eat unhealthfully or that you will automatically gain weight. The key to eating when on vacation is to remain in control as much as possible. Here are some tips.

• Stick with your normal eating habits as much as possible. Try to maintain your usual eating hours (eating at your destination’s meal times from the start also helps lessen jet lag) and your usual foods. For example, if you usually have cereal for breakfast, have cereal on your trip as well if it’s available. Resist the urge to fill your plate with bacon and sausage and other breakfast tempters, except on occasion. 
• Remember the positive habits you’ve developed at home. For example, if you started drinking skim milk at home, ask your restaurant servers for skim milk at your hotel. If you started eating fruit as a snack, seek out fruit vendors at your destination.
• For road trips, avoid fast-food pits stops by packing a cooler with low-fat yogurt, cottage cheese, applesauce packs, baked tofu, soymilk cartons, whole fruit, sliced turkey, hummus, nuts, seeds, low-fat crackers, rice cakes, pretzels, and bottled water.
• If you do stop at fast-food restaurants, take advantage of the lower fat options most now offer, like salads (watch the dressing), baked potatoes (watch the toppings), grilled chicken sandwiches and even veggie burgers. 
• At hotels, stock your refrigerator with your own healthful foods to avoid mini-bar or vending machine feeding frenzies. 
• When touring for the day, keep a supply of healthful foods in your bag to snack on, like dried fruit, whole wheat pretzels and energy bars.
• Drink plenty of water and eat high-fiber foods to help keep you regular and full. Order fiber-rich vegetables with every meal; eat fruit for dessert. Consider bringing along a fiber supplement as added protection against constipation. Bring your own refillable water bottle to stay hydrated while out and about. 
• Work in some workouts to burn off any extra calories you may be consuming. Always pack workout clothing and good running or walking shoes. For some trips, it’s easy to get exercise (more than you might even get at home) by walking between sites or by engaging in sports activities like swimming, canoeing, or beach runs/walks. Take advantage of gyms and pools often available at full-service hotels. Many hotels and major cities offer bike rental options. 
• Allow yourself some indulgences. After all, what’s a vacation without a few treats? Try new local foods (a true pleasure of travel), savor the experience – and don’t feel guilty. If you have a rich entrée or dessert, enjoy it. Remember, a few less-than-exemplary meals won’t cause heart disease or automatic weight gain. Just get back on track as soon as possible.

Healthful Travel Eating