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 Memorial Day is just around the corner and that means summer travel season is here. Do you struggle to maintain your healthy eating and exercise habits on vacation?
The good news is that with a little planning and strategizing, you CAN have a healthy and enjoyable vacation. Try these Healthy Travel Tips for before, during, and after your trip. Happy Travels!
Before You Go
1. Look into hotel services. If breakfast or other meals are included, what are the typical food choices? Do rooms have a mini-fridge, coffee-maker, and/or microwave? If not, is it possible to request any of these items? Is there a gym or pool?
2. If you are staying with family, ask them to stock up on a few of your healthy favorites or plan for a quick grocery run when you arrive. If you are staying in a hotel, look up the locations of nearby grocery or convenience stores.
3. Research local restaurants, check out their menus online, and call to see if they can accommodate special requests. This is especially important if you have any dietary restrictions such as vegan or gluten-free.
4. Plan out your meals and snacks for travel days. Think about what you can pack (PB&J is a good non-perishable choice that travels well) vs. what you will buy on the way. Healthy food options in airports and on the road can be scarce, so the more you can pack vs. buy the better.
5. If you plan to buy food on your travel days, look up healthy options ahead of time. Airport websites list the food vendors in each terminal. For road trips, a bit of online research will help you plan stops in areas with healthy food options.
6. Plan for travel delays. Bring extra healthy snacks so that extreme hunger doesn’t lead to making poor food choices. Don’t forget to pack activities to keep you occupied so you don’t turn to food out of boredom or frustration.
7. Plan for your arrival home. Cook and freeze a healthy meal before you go. Leave some longer-lasting foods (like frozen fruit and veggies and pantry staples) to get you through your first few days home.
On the Trip
1. Try not to eat all of your meals out. You can easily make your own nutritious breakfast, even in a hotel room. A packet of instant oatmeal (made with hot water from the coffee maker) plus nuts and dried fruit is a great way to start your day.
2. Find new fun ways to stay active. There’s no need to feel cooped up in a gym on vacation. Instead, take advantage of the warm weather to enjoy activities like hiking, swimming, or walking on the beach.
3. Try to stick to your usual meal schedule. Each evening, spend a few minutes planning out the next day. When and where will you stop to eat? What do you need to pack for meals and snacks?
4. Don’t stick to your plan so rigidly that you can’t enjoy your trip. Be flexible and make room to enjoy local and seasonal favorites.
5. Focus on other aspects of travel besides just food. Enjoy spending time with family and friends, seeing the sights and local attractions, and discovering local culture and customs.
Back Home
1. Go grocery shopping soon after your arrival so you have the tools to get right back to your usual healthy habits.
2. Schedule an exercise "date" with a friend, workout partner, or personal trainer. Being accountable to someone else can help you get back on track with your physical activity after a vacation.
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 Reader Question
Q: What are some good snacks to carry for travel? SB
A: What you can pack will depend on how you are travelling. Non-perishables are best for air travel (if travelling internationally, check what foods are allowed into your destination). Travel by car expands your options because you can bring a cooler. Here are some healthy and portable snack options by category.
Non-perishable Snacks:
-Dried fruit
-Fresh fruit (TIP: apples and citrus travel well)
-Nuts and seeds
-Nut butter packets
-Tuna pouches
-Whole grain crackers
-Whole grain pretzels
-Protein bars
-Granola bars
-Trail mix (TIP: make your own with your choice of dried fruit, nuts, seeds, and whole grain cereal)
-Turkey jerky
-Instant oatmeal packets (TIP: you can easily get hot water on airplanes and at gas stations)
Cooler Snacks:
-String cheese
-Yogurt
-Individual hummus packs
-Veggies (TIP: pre-cut peppers, carrots, snap peas, and celery travel well)
-Fresh fruit (grapes, berries, etc.)
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Do you have a burning nutrition question? Email your question to: question@msnutrition.com and it may be answered in the next newsletter!
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