5 Tips on Eating Healthy while Traveling for Holidays

Choosing the right food to support your goals can be difficult when you’re at home and have control over your meals. However, maintaining a healthy diet while traveling is even tougher. For instance, a delayed flight might leave you hungry in an airport where meal choices are limited. Similarly, a long road trip could mean being surrounded by endless fast-food options.

To help you out, below are some examples of nutritious and lower-calorie meals that you can order at prominent food chains during your travels:

• Starbucks: Spinach, egg white, and feta wrap – 290 calories, 10g fat, 19g protein, 6g fiber
• McDonald’s: 1 egg white delight muffins – 270 calories, 8g fat, 18 g protein, 4g fiber. Add a side salad without dressing for veggies and micros.
• Chipotle: Salad bowl with steak, black beans, fajita vegetables and tomatillo-green chili salsa (and no dressing) – 330 calories, 31 g protein, 965 mg sodium
• Subway: Six-inch turkey breast sandwich – 280 calories, 3.5g fat, 18g protein, 5g fiber

Yes, I know none of these are considered “healthy,” but you have options if you are traveling and stuck with limited food choices. You just need to know what to look for and what to order.

You can maintain a healthy diet without feeling restricted while traveling on holiday. When considering healthy eating, finding a balance is key. It’s about deciding the kind of experience you want on your trip and what tradeoffs you can make in relation to your wellness and weightloss goals.

Here are a few easy steps to plan and eat healthy while traveling for the holidays:

Pack Snacks:

One of the main difficulties in maintaining a healthy diet while traveling is the lack of control over meal timing. Feeling hungry between meals can often result in overeating when it is finally time for food.

To avoid this “hangry” situation, it is helpful to pack snacks such as fresh fruit, nuts and trail mix, pretzels with hummus or nut butter, or protein bars. Personally, I enjoy roasted edamame or chickpeas as a salty snack option that is both high in protein and fiber.

Use Smart Storage:

To increase your chances of successfully passing through airport security, it is advisable to carry your food in pre-portioned, labeled, and sealed packaging. When it comes to non-solid foods, opt for small containers that are under 3.4 ounces in size, as these will comply with the TSA guidelines. Additionally, consider using reusable Stasher bags instead of disposable plastic bags for the rest of your snacks.

Prioritize Protein:

Protein keeps you satisfied, so it’s a must for warding off hunger while traveling. Center your meals around protein plus fruits and veggies, so you can have a have a buffer for other snacks and meals. Protein helps to regulate the appetite and get the nutrients you need, while keeping you satisfied. If you are traveling by car pack protein shakes with you and if traveling by plane, ship protein shakes to your destination ahead of time if possible.

Go to a Grocery Store:

 One of the primary difficulties in maintaining a healthy diet while traveling is the heavy reliance on restaurants, diners, and fast-food chains. A more reliable alternative is to explore local grocery stores, which often provide a wider range of healthy options. Even well-known chains like Whole Foods offer a variety of nutritious foods, although any grocery store should have suitable choices.

Eat at a Chain Restaurant:

Contrary to popular belief, opting for a chain restaurant might actually be the most reasonable option for finding healthy meals in certain situations. Despite their reputation for fast food, many restaurant chains are legally obligated to provide healthier and lower-calorie options.

Even if you can’t choose what’s on your plate at a holiday dinner or restaurant meal, you can be mindful of your hunger levels and your wellness goals. The above steps will help you enjoy the holidays and stay on track with your wellness journey.