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    July 30, 2021

    August 2021 Corporate Newsletter


    Contributed by Mandy Enright, MS, RDN, RYT

    With the world opening back up after a year-long pandemic, you may be considering getting out to travel after spending so much time at home. Here are some tips to ensure you not only have healthy, safe travels, but that you don’t come home feeling like your vacation set-back your health goals. 

    Stay Safe While Traveling

    Always check COVID guidelines of your intended destination. If you are traveling domestically, check the state COVID guidelines to assess if masks are required, as well as limitations or restrictions on activities or dining. International destinations may have stricter policies, so make sure to check that country’s requirements on COVID tests, quarantines, or vaccination status before booking – and what the US requires for re-entry. (

    The CDC has instilled guidelines for people who are and are not vaccinated. People who are vaccinated are not required to get tested before or after domestic travel, nor are they mandated to quarantine after travel (international travel still requires COVID tests to enter the US and post-travel). Those who are not vaccinated should get tested for COVID both before and after travel, and should quarantine for 7 days after travel. Visit the CDC Guidelines for more domestic and international travel information ( If you are traveling with children who are not vaccinated, it is recommended the entire family should follow guidelines for unvaccinated people ( 

    Masks are still required to be worn if you are traveling by mass transit, such as planes, busses, or trains, regardless of vaccination status. Bring hand sanitizer or wipes with you to keep your hands sanitized and wipe down any public spaces, such as seats and dining trays before using. 

    If you are vaccinated, keep your vaccine card in a safe place and take a photo to have an electronic record that is easily accessible. If you lose your card and received a vaccine at a major chain such as Walgreens or CVS, the pharmacist can check your records and issue you a new card. 

    Eating Healthy While Away From Home

    Even in non-COVID times, food can be a challenge while traveling. Vacation meals tend to be more indulgent and may differ from what you typically eat at home. One of the biggest pieces of advice to remember while traveling: not every meal has to be epic. It’s ok to have a simple breakfast like fruit and yogurt or a low-key lunch, especially if you have reservations for a spectacular dinner. As a rule of thumb, try not to have two indulgent meals in a row. 

    When dining away from home, planning is key. Using apps such as Food Tripping ( or even Google Maps can help you find healthier options via GPS location. Look at menus ahead of time, which will not only help you in selecting a particular establishment or menu items, but also guide you towards selecting less-indulgent options at other meals. 

    Whether traveling by car or plane, pack food accordingly. A cooler on a car trip is key to pack with meals, snacks and beverages to limit stops at fast food chains or convenience stores. Packing TSA-friendly foods, such as trail mixes, kale chips, or even a PBJ can come in handy on long flights and limit trips to airport eateries. See our list below for more travel-friendly snack ideas. It’s important to note that unless you are sitting in first class, food on flights is limited to a small snack, like a bag of pretzels and no additional meals or snacks can be purchased in-flight. Likewise, keep a refillable water bottle handy to stay hydrated on flights – the beverage cart makes rare appearances these days. 

    And if you do choose to indulge in a few too many epic meals or libations while on vacation, remember that movement is another big piece of the wellness puzzle. 

    Multitask Your Movement While Traveling 

    Staying active on vacation doesn’t have to involve visiting the hotel gym or nearest Soul Cycle location. Getting in movement while traveling is easier than you think! 

    • Walk around new cities to explore the area instead of taking taxis or Ubers.
    • Rent a bike or use a bike-sharing system to explore and cover more ground.
    • Many destinations may offer tours via foot, bike, kayak, or paddleboard – Viator and Air B&B Experiences are great sites to visit for unique tours that incorporate movement.
    • Take your own walking tour. Apps such as GPSmyCity, Tripscout, or AnyTour will take you on a self-guided tour through a variety of destinations. Or map out your own tour on Google Maps.
    • Spending time in nature? Go for a hike or even try climbing a mountain.
    • Take the kids to local parks and playgrounds and explore nature trails or walking paths.
    • Try something new! Is surfing, ice skating, or learning to tango on your bucket list? Take a lesson.
    • Get a change of scenery by doing yoga or bootcamp outdoors or even on the water.
    • Take the stairs instead of elevators when available. Plus, you’ll see more along the way!
    • BYO portable fitness equipment, such as a jump rope or resistance band that allows you to workout in your hotel room or outdoors. 

    Your Travel Snack Checklist 

    Plan ahead when traveling! Here are some foods that can easily be transported, whether traveling by plane or car. Many can also be purchased at airports and convenience stores. Note those that require refrigeration after two hours (*), so eat them first if your travel time is going to be longer. Liquid or gel-like foods, such as yogurts, are not TSA-approved and need to be purchased post-security. 



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


    • 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 

    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

    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)
    • Lowfat or nonfat Greek yogurt / 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) 

    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)


    Mandy Enright MS, RDN, RYT, is a Registered Dietitian, Yoga Instructor, and Corporate Wellness Expert, as well as main content contributor for Wellness Concepts. Mandy is a featured presenter, both virtually and onsite near her home in Neptune, NJ.


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