Making smart food choices when you’re on the road can be difficult. Whether you’re rushing through airports or dining out at a client dinner, it’s easy to veer off course from your healthy diet when you’re away from home. However, staying on track with your nutrition can be a game-changer for your energy levels and overall well-being.

The main reason it’s so important to have a plan for approaching food while traveling is that fast and easy options available on the road are often highly processed, high in carbs, low in protein, and do not support optimal energy levels. Plus, our inhibitions are usually lower (as I covered in the first part of this blog series).

However, don’t we want to feel and look our best when we’re on that vacation with our friends or on the road for that important client meeting? It’s in our best interest to find foods that support optimal brain function and provide sustainable energy.

In this installment of the “Healthy Habits on the Go” blog series, we’ll explore essential tips for maintaining healthy eating habits when you’re traveling. We’ll cover everything from packing nutritious snacks to navigating airport eating options and making optimal choices when ordering off restaurant menus. Let’s dive in and discover how you can eat well and feel great while on the road.

Snacks to Pack and Why They Matter

One of the simplest yet most effective strategies for eating healthily on the go is packing your own snacks. Bringing your own snacks ensures you have nutritious options readily available, especially in environments like airports where choices can be limited. This proactive approach significantly reduces the temptation to grab fast food and unhealthy snacks out of convenience.

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  • Jerky Sticks: Opt for grass-fed varieties for higher protein content and fewer additives.

  • Protein Bars: Look for options with a balanced macronutrient profile (as much or more protein than carbs).

  • Nuts: Choose organic varieties free of canola oil to avoid unhealthy fats.

  • Fresh Fruit and Veggies: Pack easy-to-carry options like apples, baby carrots, or cherry tomatoes.

Remember, if you don’t pack snacks, you’re more likely to succumb to less nutritious airport offerings. Plan for both the day of travel and the duration of your trip, considering the specific needs of your itinerary, whether it’s a family visit, hiking adventure, or international assignment where familiar foods may not be readily available.

Navigating Airport Food

While packing snacks is ideal, sometimes airport dining is unavoidable. Here are key strategies for making healthier choices at the airport:

  • Bring Your Own Snacks: Try to avoid relying solely on airport food by packing nutritious snacks from home. This ensures you have healthier options readily available and reduces the temptation to grab less nutritious alternatives out of convenience.
  • Plan Ahead: Consider your travel schedule. Can you manage with just a snack or will you need a full meal? Planning your meals ahead of time can help you make better choices and potentially steer clear of fast food by having a solid game plan. 
  • Apply Healthy Habits Principles: Use principles like “Eat your DIP!” – Double the veggies, Increase protein, Pull back on carbs. Opt for water over sugary drinks and limit alcohol intake to stay hydrated and stress-resilient during your travels.

By incorporating these tips, you can maintain better control over your food choices at the airport, supporting your health and well-being while on the go.

Tips for Ordering Off Menus

When dining out, whether at an airport, hotel, or client dinner, follow these tips to stay on track:

  • Read Backwards: Begin with the last word of the menu item (e.g., “salad,” “steak”) to understand what the dish is and prioritize healthier choices.
  • Choose Protein: Opt for meat-based entrees such as chicken or fish over carb-heavy options like pasta or pizza.
  • Mindful Choices: Avoid fried or battered foods, which are high in unhealthy fats and low in nutrients essential for sustained energy.

Bonus Tip: If you’re craving pizza, balance it with healthier choices. Start with a protein-rich salad and enjoy a smaller portion of pizza. This way, you satisfy your cravings while ensuring your body gets necessary nutrients, without feeling deprived.

Final Thoughts

Maintaining healthy eating habits while traveling doesn’t have to feel impossible! By packing nutritious snacks and making mindful choices when dining out, you can optimize your travel experience without compromising your health.

In the next installment of “Healthy Habits on the Go,” we’ll explore additional strategies for managing competing priorities while staying committed to your health goals. Stay tuned for more tips on balancing nutrition, fitness, and work demands during your travels.

Explore the other parts of the Healthy Habits on the Go blog series below:


Feel Great with Kait

Meet the Author:

Hello! I’m Kaitlin Borncamp, a CPA turned Health Alignment Expert and Mindset Coach for high-performing leaders and executives. As a Certified Nutritional Therapist, I’ve had the privilege of working with over 3,000 professionals at major consulting firms and tech companies, helping them enhance their daily energy, performance, mental health, and stress resilience.

Interested in learning more about optimizing your health and performance? Visit my website for additional information about my services or book a consultation today!