5 Essential Tips for Healthy Eating when Traveling

Travel Tip 1: Know Before You Go


Eating out

Before you take off, do some research. Find restaurants and view their menus online. Select some healthy options so you are all set!

Eating In

It’s also a good idea to pin down grocery stores, local markets and butcher shops, if you have the will and ability to make some healthy meals.

Travel Tip 2: Bring You Own Food for The Flight (…train, car, bus, ferry)


Understand the KSA Requirements:


  • Frozen liquid items are allowed through the checkpoint as long as they are frozen solid when presented for screening. If frozen liquid items are partially melted, slushy, or have any liquid at the bottom of the container, they must meet 3-1-1 liquids requirements.
  • All liquids must be in a container that is 3.4 ounces (100 mL) or less and all your liquid containers must fit in a see through and resealable 1-Quart bag.
  • One Option I like that meets TSA standards is the Rubbermaid LunchBlox.
  • These Rubbermaid LunchBlox are designed to slot in between small plastic containers and are 3.04 ounces per item, making them just under the limit.
  • If they partially melt and the airport security guards have issues with them then you can just put them in your 1-quart bag as a liquid and it should be fine.
  • Another option I haven’t personally used myself, but I have several friends that recommend them are the reusable ice cubes. They are basically just little plastic bags filled with purified water. You can freeze them and use them just like you would lose ice cubes, only when they melt, they won’t make anything wet.
  • TSA may pass them through as a solid without issues if they are still frozen or if they are partially melted, they may require you to put them in your 1-quart bag with your other liquids.
  • Travel Hack… avoid the hassle. Pack two Ziplock bags in your purse, travel bag, etc. Once through security, head to the food court and fill them with ice.


Best Snacks for planes:


People tend to gravitate to things that say “low-calorie,” or “low-sugar” and believe they hit the jackpot. This is often NOT the case! The intent is to find nutrient dense foods. The following snacks are easy to prepack and will feel a lot better in your belly than three pounds of chips.

  • Dried Fruit: There are a lot more options than just raisins or banana chips. Try dried pineapple, mango, peaches and pears.
  • Organic jerky: comes in all shapes, sizes and flavors.
  • Pistachios

For the messy, little, tiny terrors in your life, these are relatively mess free.

  • Oranges
  • Apples
  • Cherry tomatoes
  • String cheese
  • Carrots
  • Rice cakes
  • Grapes
  • RXBAR kids bars
  • Nut butter packets, almond butter packets

Travel Tip 3: For Longer Flights Pre-Pack Meals


Use 3-ounce container for hummus, yogurt, almond butter, salsa, salad dressing (look for in baby section of stores or online)

  • If meat is in solid form, you can pack it in your carry on. Most foods are allowed. Mix it up with turkey burgers (patties) and sweet potatoes, or chicken and rice.
  • Make your own healthy salads for example: grilled chicken and kale or quinoa, chickpea, (plus your favorite veggie) salad.
  • Use a container for salad dressing.
  • Make your own healthy sandwiches.

Travel Tip 4: Stock up at the Airport


Utilize the stores and restaurants at the airport before getting on the plane…Airport Dependent.

  • Yogurt and granola
  • Hummus and veggies
  • Nutrient dense salads and sandwiches
  • Order meals to go.

Travel Tip 5: It’s the Little Things that Make a Big Difference


  • Bring an empty water bottle to fill up.
  • Bring protein powder packs.
  • Bring hot tea bags and ask for hot water on the plane.
  • Keep your food organized in your carry on. Keep all your containers in a large bag, and convenient to grab, so you can pull it out and put it back if TSA wants to see it.

These are my favorite healthy eating travel tips. I hope they help you stay on track with your nutrition goals. Let me know what you think and please share any tips you have so we can get them out to the rest of our #ifpafamily!




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