Healthy Foods to Travel With

Jaime Galinsky | Aug 25, 2017

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While airports, road trips, and family vacations don’t offer the healthiest options, a little prep on your end can go a long way to keep your healthy eating on track. A vacation is not an excuse to gain five pounds — because who wants to face that post-vacay scale? Take it from a fit mom who is always on the go — here are my top 12 healthy foods to pack and snack.

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Oatmeal add-ins

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For each day of travel, make one packet of Tera’s Whey bourbon vanilla protein powder, plus 2 tablespoons of powdered peanut butter (PB2). Then, order oatmeal at Starbucks (or get it from the hotel breakfast bar) and stir in the packet. This gives plain oats more flavor and a big 20+ grams of protein so you stay fuller longer.

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Packing protein

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Beef jerky (10g protein) and hard boiled eggs (6g protein) are great sources of protein and, bonus: Both are TSA-approved, meaning you can take them through security. Tip: Buying them at home before you go is always cheaper than what you’ll pay at the airport or gas station.

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Trail mix

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Load up on all the nuts and dried fruit. If you get stuck somewhere along your travels with family or friends, you won’t have to offer everyone a protein bar and risk diminishing your stash, but you will be able to pass around the bag of trail mix so everyone can hold off the “hangry.”

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Peanut butter is your best friend

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Throw some individual packets of nut butters (like any of Justin’s variety) into your bag (or let’s be real — all of your bags. A packet here, a packet there doesn’t hurt). These are easy to pair with some fresh whole fruit (like apples and bananas), veggie sticks (like celery), dolloped on top of oats, or even squeezed right out of the packet into your mouth (desperate times).

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Treat yo’self

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If you get a craving for something sweet, have a little something on hand so you don’t find the local gelato café and gorge on ice cream. Squares of dark chocolate do the trick, and also conveniently give off health benefits such as lowering levels of low-density lipoprotein (LDL), lowering blood pressure, and boosting your mood. That’s like a win-win-win-win.

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Squeezable baby food pouches

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They aren’t just for kids! When you hit the wall, or start seeing stars on a plane, things can go wrong, fast. These will give you instant carbs and help you feel stable until you can eat real food. Bonus: The good ones are actually made of real fruits and veggies so you will sneak some fiber in, too. We like Sprout Organics for flavor.

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Bring your water bottle, just not the water

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Always pack an empty water bottle and as soon as you get through security, fill up on water. This saves countless dollars spent on bottles of water for the duration of the trip and ensures you are never stuck without it.

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Tea bags

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Every country in the civilized world will have tea but if you have a favorite or one that helps you sleep, bring it. You may not find that exact kind of tea and it feels like a little piece of home. Don’t worry about coffee — it’s better everywhere else in the world than it is in the United States. Trust us. You’ll wish you could bring the baristas back with you.

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The rule about protein bars

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This shouldn’t be breaking news — but not all protein bars are healthy. We use the Metabolic Effect label rule for protein bars and other convenience foods. It’s a quick and dirty tool that tells you the impact that the food will have on your blood sugar. Take the total grams of carbs and subtract the protein and fiber grams — the number should be under 10 (the closer to zero, the better). Grams of fat should be under 15. Some go-to protein bars are Epic bars and RX bars.

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For those with special dietary needs

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If you’re a traveler with food allergies like gluten and dairy, you don’t have to be left scrambling for an option (likely unhealthy) on the fly. You can pack full meals and keep them fresh with frozen-solid ice packs. Tip: Before taking the ice packs through security, pull them out of your bag—it makes it easier for them to pass the check point. Also, stay away from liquids like salsas and sauces—your basic meat and veggies are good to go.

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Vitamin C supplement or Airborne

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These will help with boosting immunity when in tight quarters with recirculated air. We recommend taking these a few days in advance to start to take effect before your immune system is hit. Preparation is key!

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Charcoal capsules

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These can be found in just about any store and help with food poisoning — for the more adventurous eaters. If you are about to embark on a night out to try the most exotic foods at your destination, you may want to have these handy … you know, just in case.

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Other health-nut travel trends

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Kombucha — a variety of fermented teas — will help keep the pipes flowing, especially when you’re eating foods that your digestive track may not be used to. Magnesium supplements will help you get some sound sleep, and shield you from muscle cramping that may arise from traveling long days. And lastly, since we know vacation can be exhausting — branched-chain amino acid supplements will help you recover and stay hydrated.

Thanks to all Fat Loss Foodies coaches who contributed tips to this slideshow.