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Fueling yourself on the road



















Traveling can take a toll on our bodies, so it’s important we fuel ourselves properly even when we are out of our routine! This blog will provide some tips on how to make nutritious choices while traveling, but the most important thing is that you take the time to eat. Sometimes our choices will be limited, but it’s important to eat whatever is available! 


1. Don’t stress about fast food

  • Fast food chains like Subway, Chipotle and Chick-Fil-A have many high fiber, high protein options that will keep you full and satisfied. Places like these aren’t always readily available, and the options may consist of McDonald’s, Wendy’s, Burger King, KFC or Taco Bell. 

  • To increase the fiber in the meal, add a side of salad, vegetables or fruit! Many fast food restaurants are also required to post nutritional information including sodium, fat and sugar content for consumer awareness. This information can be used to help guide your decisions based on your personal dietary requirements. 

  • Overall, fast food can be delicious and should be enjoyed if desired. It is all about listening to your body and how you’re feeling. What is most important is that you are comfortable and happy on your trip!


2. Consider grab-and-go options:  

  • Mozzarella sticks

  • Sandwiches on whole grain bread

  • Fruit cups

  • Yogurts

  • Pre cut veggies

  • Hummus and pretzels


3. Buy snacks before the airport- Yes, you can bring them through security! 

  • Great snacks to buy ahead of time include non-perishable items like granola bars, dried fruit and nuts, just no liquids or gels!

  • Make sure to bring an empty water bottle (there are filling stations throughout the airport after security). This will save you money and it will be more likely you’ll stay hydrated throughout your trip having your own water bottle on hand

  • While popcorn and crackers could be great to have, they take up a lot of space in your bag but would be great for a trip where space isn’t as limited, such as a road trip! 

4. Pack snacks for the road

  • Depending on the route you are traveling, there could be a lack of rest areas that offer food, so it's best to have some options on hand, and make sure they are easy to reach! 

  • Great road trip snacks include trail mix, jerky, dried fruit, nuts, cheese and crackers, pretzels, and energy balls! (Refer to our social media post with some great energy ball recipes!)

5. Keep food safety in mind

  • Your best bet is to travel with non-perishable foods

  • Otherwise, keep hot foods hot and cold foods at 40 F or below! 

  • Eat hot or cold food within 2 hours, 1 hour if the temperature outside is hot! 

  • Wash any fresh fruit ahead of time, but dried fruit is best for travel

  • Travel with hand sanitizer to keep hands clean if you don’t have a way to wash your hands

  • Bring disinfectant wipes to wipe down surfaces before and after eating 


6. Try to stick to a schedule- Make time for meals!

  • Traveling is tiring, and skipping meals will only worsen that fatigue 

  • You’ll want to have energy for daily activities, whether you’re traveling for work or recreation

  • Trying new foods and enjoying meals is a huge part of travel

  • Don’t forget to hydrate!



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