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  • Writer's pictureRani

Top 5 Healthy Nutrition Travel Tips

Travelling can significantly disrupt your regular eating routine and take a toll on your body, especially when you find yourself seated for extended periods and navigating through crowded public places, which can expose you to an array of germs—especially when flying. Maintaining a healthy digestive and immune system takes center stage during these moments.

Air travel presents its unique set of challenges. Compared to sea level, the lower air pressure inside the cabin can cause gas to expand, leading to those all-too-familiar symptoms of gas and bloating as pressure builds up in your stomach and digestive system. This is precisely why opting for healthier food choices becomes crucial; it can help you feel better and reduce the likelihood of experiencing discomfort while in transit.

In addition, air travel is exceptionally dehydrating. Airplanes are controlled environments typically kept at only 10-20% humidity, far lower than the 35-65% humidity of normal everyday environments. This lower humidity can result in quicker dehydration and may even dry out nasal passages, making travellers more susceptible to catching airborne viruses, such as the common cold.

To navigate these challenges successfully, the foundation of good health always hinges on providing your body with the right nutrition and adequate hydration.

As someone who has embarked on multiple road trips throughout my lifetime and has been flying since childhood, I've honed my skills in preparing and supporting my body during travel days. The key is to strive for consistency in your usual eating habits, even when you're on the move.


Now let's delve into the 5 essential nutrition travel tips to empower you to make healthier choices and ensure your nutrition remains on track during your journey.


1. Stay Hydrated with Veggie Powders in a Shaker Bottle

One of the best ways to stay hydrated and nourished while travelling is by bringing along a shaker bottle. These handy containers allow you to fill up with water and mix in a serving of your favourite veggie powder. These powders are packed with essential vitamins and minerals, making them a convenient way to boost your nutrient intake on the road. Whether you're on a long flight or a road trip, your shaker bottle can be your secret weapon for staying energized and replenished.


2. Pack Smart Snacks

When hunger strikes during your travels, it's essential to have healthy snacks on hand to prevent succumbing to unhealthy temptations. Here are some nutritious snack options to consider:

  • Apples: These portable fruits are a crunchy, refreshing choice that's easy to carry. Apples are rich in fibre and vitamins, making them a smart snack choice.

  • Dried Fruits: Bring along a mix of dried fruits like mangoes and dates. They are naturally sweet and high in energy, making them a satisfying option for your journey.

  • Whole Food Bars: Opt for bars made with real ingredients and minimal added sugars. They are convenient, provide quick energy, and help keep you full until your next meal. My top bar recommendations are: That's it, Larabar (carry Pie, Key Lime, or Cashew), EquiLife Cinnamon Apple Crisp

  • Home-Made Cookies or Bars: This works great if you are on a road trip and just flying domestically. Try my favourite gluten-free oatmeal cookies.

A variety of readily available snacks ensures you have healthy options to curb your hunger and satisfy your taste buds.


3. Pack a Nutrient-Packed Lunch

If you anticipate a long day of travel, consider preparing a nutritious lunch to take with you. A simple yet nourishing choice is a salad packed in a container. Load it up with your favourite veggies, lean proteins, and a healthy dressing. By packing your lunch, you save money and have control over the quality of ingredients, ensuring you get a balanced meal when you need it most.


4. Bring Tea Bags and a Travel Mug

Staying adequately hydrated is vital while travelling, especially when flying, which can be dehydrating. Tea is an excellent choice for hydration, and bringing your own tea bags and a travel mug makes it easy to enjoy. Not only will this save you from overpriced airport beverages, but it also guarantees access to hot water whenever you need it. The added benefit of a travel mug is its stability, reducing the risk of spills during turbulent flights or bumpy car rides.


5. Don't drink alcohol & reduce caffeine consumption

As staying hydrated is key to a good travel day, it's essential to be mindful of your beverage choices while travelling. Alcohol and caffeine can both contribute to dehydration, so it's a good idea to limit your consumption of these beverages during your journey. Opt for water or herbal teas whenever possible to hydrate your body.


Maintaining healthy nutrition while travelling is entirely achievable with some thoughtful planning. These five travel tips will help you stay hydrated, nourished, and energized during your journey. Remember that your health should always be a priority, whether you're exploring new destinations or embarking on a business trip. Safe travels!

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