Healthy Eating While You Travel

Summer is officially HERE, CORE Fam! We know what that means… LOTS OF TRAVEL! Being out of your normal routine and not having easy access to a kitchen and your regular staple foods can pose a challenge when it comes to staying on track, BUT it is most definitely possible, and as CORE57's in-house Nutrition Coach and Director of Training, I am here to help you!

There are three key elements to focus on: packing some items to take with you, setting up your environment for success while you’re there, and finding ways to move at every opportunity!

Pack Ahead

Thinking ahead and being prepared with food items that align with your goals is an extremely powerful habit, whether you’re going on vacation or just living your day-to-day life.

If I know I’m going to be gone for several hours, I ALWAYS pack snacks or a meal. It’s especially important to pack things that you may struggle to find at the airport or on the road, typically lean protein and produce! You can take an insulated lunch box if you pack things that need to stay cool, or you can stick to non-perishable things. Recently, I have had no issue getting through security with individual cups of yogurt and cottage cheese for protein. Other options for protein are deli meat roll-ups, low-fat cheese sticks, and turkey or chicken meat sticks like Chomps, Paleo Valley, and Nick’s.

Sugar-free beef/turkey jerky is also a great choice and is typically found in airport shops, along with Core Power protein shakes. I highly encourage you to pack some fruit and veggies for snacking because your access to that stuff will be extremely limited. Maintaining regularity can be a challenge, especially when you're traveling. That's where fiber comes in! Munching on some raw veggies not only helps with digestion but also keeps boredom eating at bay. Plus, it keeps you full and less tempted by snacks like Sour Patch Kids and chips!

Quick Dining Options

When it comes to restaurant options at airports and on road trips, you can make some smart choices with places like Chipotle or Moe's. Opt for a bowl with a greens base and double protein for a nutritious meal. Another great option is Chick-fil-A, where you can enjoy grilled nuggets and sandwiches, market salads with grilled chicken, or the Cool Wrap without the avocado dressing—try a light vinaigrette or fat-free honey mustard if you need a sauce. For breakfast, the egg white grill is a solid choice (fun fact: you can even order an extra “folded egg white patty”).

Starbucks has some solid options like their egg white veggie bites, the feta spinach egg white flatbread, and the egg white turkey bacon sandwich. At Jimmy John’s, you can get an “Unwich” lettuce wrap of any of their sandwiches. If you're at Jersey Mike’s, you can try their “Sub in a Tub,” which is basically a salad version of their subs.

At gas stations, look for protein-packed options like Core Power and Fairlife shakes, jerky, fruit, yogurt, and protein bars. Remember the importance of trying your BEST to include produce when you’re eating meals and snacks to feel FULL. The fiber and water in produce are key to signaling fullness, and we know that snack foods just don't cut it when it comes to keeping you satisfied.

Setting Up Your Environment for Success

When it comes to setting up your environment for success at your ultimate destination, there are a few things you can do to help. If you are staying in a hotel, check to see if any rooms have a mini-fridge and request one. This way, you can stop at a store and keep some items in your room to have on hand.

Also, scope out whether they will have a continental breakfast. If so, you’ll likely find things like eggs, yogurt, and fruit, and you can stock up on extras. Eating a SOLID high-protein and fiber breakfast is another tactic to keep your appetite in check and avoid overindulging in vacation treats. 

Eating Out

Given that there will be more eating out at restaurants, I have two main tips to help you stay on track as much as possible. First, think ahead and pick ONE indulgence for each day. If you’re heading to a fancy spot known for their fresh-made pasta, or there’s a special dessert you’re excited about, go ahead and enjoy the heck out of it! Just make sure the rest of your meals are rich in protein and veggies. That brings me to my second tip: scope out menus for lean protein and veggies. It might not be perfect, but if you focus on these two non-negotiables, you'll be ahead of the game.

Another helpful tool is simply not stuffing yourself. Eat slowly, savor the flavors, and stop when you're satisfied, not full. It’s so easy to get carried away because you’re thinking, “I might NEVER have this again!” However, overindulgence can leave you feeling yucky and coming home 10 pounds heavier, which isn't worth it.

Don't Forget Movement

The last thing that can go a long way in keeping you on track while traveling is the MOVEMENT piece! Certain destinations, like NYC, Disney, and some European countries, are known for crazy high step counts, which makes it easy! Walk everywhere!

If that isn’t the case, find opportunities to move in any way you can. Does your hotel have a gym? Try a quick strength workout in the morning before everyone else is up. Or maybe you go for a walk while others are napping.

Hotel room body weight workouts are also an easy way to keep yourself “in the game." Don’t fall into the trap of thinking it’s not worth it because you don't have much time or equipment. A simple 10-15 minute session of pushups, squats, and planks can be more powerful than you think. Anything is better than nothing, and you're less likely to treat your body like crap after making an effort to do something nice for it, like a mini workout session!

Keep Your Health on Track in Every Situation

Staying on track with your health and wellness goals while traveling is absolutely doable with a bit of planning and the right mindset. By packing nutritious snacks, choosing protein and veggies at restaurants, avoiding overeating, and finding ways to stay active, you can enjoy your vacation without derailing your progress.

At CORE57, we understand that life doesn’t stop just because you’re on vacation, and neither should your commitment to a healthier you. Our nutrition coaching program is designed to help you build healthy habits that last through every stage of life and every situation, including those much-anticipated getaways. Whether you’re at home or exploring new destinations, our personalized nutrition guidance will empower you to make choices that support your wellness journey.

Ready to take your health to the next level? Join CORE57’s nutrition coaching program today and start your personalized wellness journey with us. Sign up now for expert guidance and support tailored just for you. Your path to a healthier, happier life starts here!