When you’re traveling, it’s easy to default to fast food, but this summer, aim for healthier choices to avoid feeling depleted, bloated, or tired. Just as athletes rely on proper nutrition and hydration to sustain their energy and aid recovery, the food you choose while traveling can act as your personal traveling repair kit. Follow these seven tips to maintain your health and energy levels even when you’re on the go.
1. Choose Healthy Stops
Healthy eating on the road starts with your choice of stops. Instead of heading to a fast-food restaurant, opt for grocery stores or supermarkets with salad bars or healthy snack options. Many stores offer fresh fruits, bagged carrots, nuts, and hummus. These choices expand your options and reduce the temptation of junk food. When you make smarter stops, you set yourself up for healthier eating.
2. Eat Small, Frequent Meals
Eating small, frequent meals throughout the day helps keep your energy levels steady. This approach signals to your brain that food is plentiful, allowing you to burn calories efficiently. Avoid overloading on calories in one sitting, even if they’re healthy. Overeating can make you feel sluggish and may lead to the storage of excess calories as fat. Small, frequent meals help maintain energy and prevent the fatigue that often accompanies large meals.
3. Incorporate Plenty of Protein
Protein is crucial for stabilizing blood sugar, enhancing concentration, and keeping you lean and strong. Ensure you include high-quality, lean protein in your diet, especially during long hikes, drives, or beach days. A complete protein can come from animal products, dairy, or plant-based sources such as whole grains combined with legumes. Examples include whole grain bread with nut butter or a corn tortilla with beans. Protein helps sustain energy levels and keeps you feeling full.
4. Pack Healthy Snacks
Traveling can sometimes mean unpredictable meal times, leading to skipped meals or poor food choices. To avoid this, pack a variety of healthy snacks in your car or backpack. Consider options like almonds, raw vegetables with hummus, yogurt with berries, fresh and dried fruit, and hard-boiled eggs. These snacks will help keep hunger at bay and provide sustained energy throughout your travels.
5. Avoid “Feel-Bad” Foods
Certain foods, while tempting, can leave you feeling drained and sluggish. To maintain your energy and mood, avoid foods that negatively impact your well-being. Steer clear of simple carbohydrates and high glycemic foods such as fruit juices, sodas, refined grain products, and sugary snacks. Additionally, avoid deep-fried items, nonfat desserts and sweeteners with artificial chemicals, partially hydrogenated ingredients, and excessive alcohol consumption. Making better food choices will help you feel better on the road.
6. Stay Hydrated
Hydration is vital for overall health and well-being. Drinking plenty of water helps flush out toxins, keeps your skin fresh, and can curb unnecessary hunger. Adequate hydration also prevents travel fatigue, heat-related symptoms, and junk-food cravings. Many times, what feels like a craving can actually be a sign of dehydration. Keep a water bottle handy and drink regularly to stay hydrated.
7. Plan Your Meals Ahead
When traveling, planning your meals in advance can make a significant difference. Research dining options along your route or destination that offer healthier choices. If possible, prepare and pack meals before your trip. Having a plan in place ensures that you have access to nutritious options and reduces the likelihood of impulsively choosing less healthy alternatives.
By following these seven tips, you can make healthier food choices while traveling and keep your energy levels high. Eating well on the road doesn’t have to be a challenge—just a bit of planning and smart decisions can make all the difference.