6 Healthy-Eating Tips for Summer Travelers

by | Updated: December 3rd, 2016 | Read time: 3 minutes

Here’s a scenario I think many people can relate to: you’re at the airport, the lines are long, crowds are bustling in all directions, you’re changing time zones and feeling tired, hungry and frazzled. What’s the single most important thing you can do to mitigate stress? Eat well! Nutritious food will help you better cope with just about any kind of stress, but especially travel-related stress.

Healthy-Eating Tips for Travelers

With the busiest vacation season of the year just ahead, keep these healthy-eating tips in mind for a smoother, more enjoyable journey:

Plan ahead
While many airports have started offering healthier fare, it’s always a good idea to pack nutritious snacks in your carry-on bag. Some ideas include nuts and seedsdried fruit and some low-sugar protein bars. Low-sugar options are important, as a rapid rise in blood sugar can result in the sugar blues, or feeling fatigued an hour or so after eating. A spike in blood sugar can also negatively affect immune function, and with the stress of travel and germ exposure, your immunity needs to stay in tip-top-shape!

If possible, eat a solid meal before leaving home. You can also bring through security a homemade meal in a sealed plastic container. (I’ve successfully traveled with a dish of rice, beans and veggies. You can also bring a sandwich!)

Make smart fast food choices
If you didn’t have time to plan ahead, you may have no choice but to find a meal or snacks once you’ve passed through airport security. There are numerous options for healthy food—you just have to look for them. Many airports now host juice bars where you can get a nutritional green drink, and often you’ll find Greek salads or mixed greens salads at cafes or food stands.

Stay hydrated
Before I board a long flight, I always buy two large water bottles that I can fill with vitamin C powder and drink while on the plane. My favorite is low-calorie Emergen-C. You might also pack herbal tea bags, such as Organic Throat Coat from Traditional Medicinals or Immune Support with Echinacea by Yogi, and a travel mug that you can repeatedly fill with hot water while on the plane.

Stay regular
If you are prone to constipation during travel, I highly recommend avoiding food that is heavy, greasy, fatty or fried. These foods are hard to digest and can contribute to slowing the digestive system. When you’re on a plane, you’re most likely not moving for hours on end, which could also result in constipation. Consider taking a digestive enzymes supplement to help naturally your body’s digestive process.*

Load up on antioxidants
You can also support health while traveling by eating foods high in antioxidants before and during your trip. Choices include berries, which are rich in flavonoids that support blood vessel health, and other fruits high in vitamin C like oranges, papaya, strawberries and pineapple. Fruit is also high in fiber which helps support regularity and proper digestion.

Don’t forget your vitamins
In addition to focusing on smart food choices, be sure to take a high-quality multivitamin and drink plenty of fluids to support overall wellness.

Bon voyage, and bon appétit!

*This statement have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.