Traveling often turns our diet and nutrition upside down, whether it’s for work or for vacation… or even for running the kids to and from.  Below are some tips that may help you better prepare and stick to your plan.




  1. PREPARE AHEAD and FIGURE OUT YOU’RE GOING TO BE ACTIVE FOR THE DAY!  

    1. “What is my plan for finding nutrition?”

    2. “How can I get some exercise in today?”

  2. Set “minimum” goals for yourself.  

    1. Ie. 2 vegetables per day

    2. Ie. 80 oz of water

    3. Ie. 20 min of aerobic exercise every other day

  3. Eat a satisfying healthy meal before you go.  Be sure to add in plenty of vegetables and lean protein.  This should set your trip off well.

  4. Pack a snack (or several)! Consider packing a soft cooler for longer trips.

    1. Greek yogurt, boiled eggs, tuna in a pouch, quality jerk (less sugar & additives, protein bar, protein powder

    2. Raw veggies w hummus, fresh cut fruits,

    3. Nuts, seeds

  5. Make the most of it! Aim for better not perfect.  

    1. Gas Station

      1. find a salad, veggies w hummus (if available) or peanut butter, trail mix, dried fruits

    2. Hotel room

      1. Use in-room refrigerator. Stop at grocery and get a few staples.

      2. Use hot water from coffee maker, make oatmeal for breakfast.  

    3. Conference room meal

      1. Choose the best available option

      2. Ask for double protein or double vegetables

      3. Avoid the sauces.

  6. For longer trips, pick a place with a kitchen.

    1. Order groceries ahead of time.  Lots of places will deliver or you can pick up on your way to your destination.  

    2. Research local restaurant menus.  

      1. Pick the best one for your goals.

      2. Ask for for avoided extras.  (salt, butter, sour cream, etc)

  7. Get creative.

    1. Find chipotle or Qdoba.  Build your own meal.

    2. Find Starbucks.  Order a protein box.

    3. Order a sandwich w all the fixin’s, remove the bun, and add a fruit.

    4. Stop at the grocery.  Use the salad bar or pick a pre-made salad.

  8. IF ALL ELSE FAILS, REVERT BACK TO WHAT YOU ALREADY KNOW.  

    1. Eat slow and only until 80% full!