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Key Takeaways
- Pack simple snacks that combine staying power and convenience—think fruit, nuts, cheese, jerky, crackers, or hummus—so you’re less likely to go too long without eating.
- In a hotel room, keep easy staples like oats, nut butter, yogurt, fruit, and a few shelf-stable bars or shakes on hand to build quick breakfasts and backup meals.
- When eating out, aim to round out your plate with protein and plenty of vegetables, and make small swaps like adding a side salad or ordering dressing on the side to keep meals satisfying.
Eating when on the road is a completely different game. Unlike the regularity of preparing or even ordering meals at home, travel brings out different appetites, accessibility, cravings, schedules, budget concerns and more. That is to say, there’s nothing like a fast-food breakfast when you’re away from home, but there’s also nothing quite like a home cooked meal when you’re missing the comfort of your own kitchen.
Eating nutritiously while traveling, whether for work, fun, or somewhere in between, can be a challenge. Getting all those macros, or at least a fresh vegetable or protein that’s not coated in breading, isn’t always easy. We asked three dietitians what they eat while traveling to get some inspiration for snacks and meals on-the-go.
Meet Our Expert
- Kelly Burgess, MBA, RD, LDN, a registered dietitian based in Woodbury, New Jersey
- Amy Goodson, registered dietitian, sports nutrition consultant and author of The Sports Nutrition Playbook
- Gabrielle Kishner, MS, RD, CDN, registered dietitian and founder of Nutrition By Gabrielle
Airport and Travel Snacks
When catching a flight, the dietitians we spoke to opt for snacks that are portable and easy to throw in a carry-on bag.
String Cheese, Beef Jerky, etc.
“I love grabbing string cheese, beef jerky, nuts, and whole grain crackers when on the go at the airport,” says Amy Goodson, registered dietitian, sports nutrition consultant and author of The Sports Nutrition Playbook. “The protein and healthy fat help keep me satisfied, and the carbohydrates from the crackers energize me. It’s easy to grab and eat in the airport or on the plane.”
Whole Grain Chips With Guacamole or Hummus Cups
“I always try to bring snacks with me when I’m planning to be away from home for a long time so I don’t go too many hours without eating. When choosing a snack, I recommend pairing two different nutrient groups together, such as protein, fiber, nutritious fats, or carbohydrates. This helps keep your blood sugar steady, gives you lasting energy, and helps you stay full longer,” says Gabrielle Kishner, MS, RD, CDN, Registered Dietitian and founder of Nutrition By Gabrielle. “Some easy, balanced snack ideas include an apple with a nut butter pack, dried fruit with trail mix, a protein bar with an apple, whole grain chips with hummus or guacamole cups, or cheese with whole grain crackers. These snacks are simple to pack and great for eating on the go.”
Fruit and Nuts
“If I could pack just two travel foods, it would be fruit and nuts. Together they check nearly every box. They’re portable, satisfying, nutrient-rich, and require very little planning,” says Kelly Burgess, MBA, RD, LDN. “I pack fresh fruit to enjoy first, then dried fruit and nuts for later in the trip. Travel also has a way of slowing everything down, including your digestive system. The fiber in fruit helps you get full, stay full longer, and keeps your gastrointestinal system moving.”
Hotel Room Staples
When staying in a hotel, the dietitians we spoke to love to pack oats or oatmeal and use it as a base for a healthy meal or snack. If your room has a mini fridge, yogurt cups and fresh berries are also popular options.
Oatmeal and Peanut Butter
“I always bring oatmeal packets and peanut butter packets with me for breakfast, then use the coffee maker’s hot water to make oatmeal. It’s an easy and satisfying on-the-go breakfast,” says Goodson. “Pro tip: Use the coffee cup and lid in your room and take it with you.) I also have snacks like whole grain granola bars, nuts, beef jerky, energy bars, and homemade energy bites so I am prepared if schedules get messed up or I get hungry.”
Overnight Oats and Yogurt Cups With Fruit
“When you’re away from home, I always recommend keeping some nutritious foods on hand to make eating easier and more consistent. If you have a mini fridge, simple grab-and-go options like overnight oats, yogurt cups, fruits such as berries or grapes, and pre-cut vegetables with dips like hummus or guacamole can be really helpful for quick, balanced snacks or light meals,” says Kishner.
“For more shelf-stable options, nuts and nut butters, dried edamame, protein bars, bananas, apples, and protein shakes are great choices. Having these easy, accessible foods available can help you avoid long gaps between meals and give you a quick, nourishing option when you need an energy boost during the day.”
Dry Oats
“In addition to fruit, nuts, and water, dry oats are one of my favorite hotel room staples. They’re inexpensive, lightweight, pack flat in food storage bags, and tuck easily into a suitcase or carry-on,” says Burgess. “Oats are surprisingly versatile. For a quick overnight breakfast, combine dry oats, water, dried fruit, and nuts in a clean hotel coffee cup. Refrigerate overnight, then enjoy them cold or warm them before eating. Together, they make a satisfying breakfast that helps keep you full for hours.”
Dining Out and Restaurant Meals
When dining out, the registered dietitians we spoke to look for lean sources of protein, roasted or steamed vegetables, and hearty, balanced salads.
Hamburger Salad
“I usually have two top options when traveling and eating on the go because you can find them almost anywhere, including hotel restaurants,” says Goodson. “Option one is a beef burger salad paired with sweet potato fries and option two is a grilled salmon salad with cheese, nuts, and a fruit. These provide me with nutrients, protein, and color, three essentials for fueling on-the-go.”
A Salad or Roasted Vegetables With Protein
“When dining out or traveling, I always recommend asking yourself, ‘What else can I add to this meal?’ I like to aim for meals that include a mix of whole grains, protein, fiber, and small amounts of unsaturated fats. Many restaurant meals tend to be lower in protein and fiber, so I focus on adding those in when I can. A good goal is to make about half of your plate come from fiber-rich foods like vegetables,” says Kishner. “One easy way to do this is by starting with a salad or ordering a side of roasted vegetables. Thinking about what you can add to your meal instead of what you ‘can’t have’ helps you feel less restricted, enjoy your meals, and still make balanced choices that leave you feeling full and satisfied.”
Salad and Vegetables
“When I travel, vegetables are the first thing I look for on the menu—not the last. They’re naturally low in calories and packed with vitamins, minerals, disease-fighting antioxidants, and inflammation-lowering plant compounds. Filling more of your plate with vegetables may also help reduce unwanted weight gain that can sometimes come with eating out while traveling,” says Burgess. “I usually order salads with the dressing on the side and ask for cooked vegetables steamed in water. I also ask the kitchen to hold the salt. Those simple changes make it easier to enjoy restaurant meals while keeping calories and sodium intake in check.”
Read the original article on Real Simple
