Healthy Eating While Traveling: Smart Choices on the Road

Importance of Healthy Eating on the Road

Choosing to eat healthy when traveling is about well-being maintenance, but it's also about nourishing your body so you feel great throughout your trip and get the most of your adventures. Protect your travel nutrition with a few easy steps.

Eating well consistently takes intention in a familiar environment, and it can get even harder when you're traveling. It's actually extra important to pay attention to eating well when you're traveling¹ because your body needs nutrition when it's facing new environments, constantly moving, changing sleep habits, and expending extra energy.²

Travel removes you from your routine and presents your body with added challenges:

• Sleep changes and disruption of circadian rhythm: ³ You may sleep less or get lower-quality sleep due to fatigue from travel, time zone changes, or a change of sleep environment.
• Forgoing exercise: You might skip your regular exercise routine due to limited access to gyms and fitness facilities, or due to limited time during a quick or packed trip schedule.
• Food temptations: You will be faced with less nutrient-dense snacks and airplane/airport meals on the road, higher-calorie meals during work dinners and celebrations, and the mini fridge in your hotel room.
• Food changes and microbiome disruptions: If you have allergies, pay closer attention to food choices in less familiar places.⁴ You may also experience changes in your microbiome due to a different diet, stress of a chaotic schedule, change in baseline exercise, and exposure to new microbes via unfamiliar foods.⁵

Eating healthy can help you stay nourished and balanced through these changes. A healthy diet will help you feel your best, whether you want to perform well on a business trip or simply enjoy a vacation to the fullest.

Planning Ahead: Meal Prep Tips for Travelers

Let's talk about how to eat healthy while traveling.

Tip #1: Prepare healthy to-go meals when possible.

Use airtight containers and resealable bags to pack portable meals, either before you leave home or from your accommodations. Controlling what you eat will ensure you're getting your nutrient intake—and give you some room for indulgence at any bigger or more lavish meals during your trip.

Here are some ideas for meals on the go:

• Breakfast: Overnight oats with yogurt and berries for breakfast
• Lunch: A sandwich of your favorite protein, light seasoning, and some greens on whole-grain bread
• Dinner: A quinoa or grain bowl featuring your favorite proteins and vegetables

Have a plan for eating out.

Now, we realize you won't be able to prepare all of your meals while on the road. The next best thing is to prepare yourself mentally to select the healthiest options when eating out. Hotel buffet breakfast? If you have eggs and unsweetened yogurt first, you'll help your body start the day with protein, vitamins, and minerals. Decide beforehand to order more salads or greens-based meals at restaurants. Mental preparation⁶ for healthy eating can go a long way in making sure you're consistently getting nutrients while also enjoying travels.

Tip #2: Pack healthy snacks.

Your snacks matter in aggregate, too.⁷ Protein-rich snacks and other nutritious options (such as apples or chopped vegetables & hummus) keep you nourished and energized. Keep your snacks nutrient-dense and pre-portioned to reduce overconsumption.⁸ Snacks also help keep you from getting too hungry, which can lead to overeating higher-calorie foods at restaurants or events.

Tip #3: Take supplements to replenish your body daily.

Daily multivitamins, probiotics, or an all-in-one health drink like AG1 support Foundational Nutrition and help fill common nutrient gaps.

Smart Snacking: Choosing Nutritious Options

While most snack and meal options at convenience stores and fast food stops aren't exactly healthy,⁹ you can find healthy snacks if you look. Reach for fruits (often a banana or apple), yogurt cups, meat sticks or beef jerky, and hard-boiled eggs. These are all packed with nutrients that keep you full and strong through a trip.

Whole food snacks:

• Fresh fruits
• Dried fruit (though fresh fruit has more water for added hydration)
• Chopped vegetables
• Nuts

Whole food protein snacks:

• Hard-boiled eggs
• Deli meats
• Greek yogurt cups

Non-perishable protein snacks:

• Meat sticks
• Protein bars
• Chips, if made from things like chickpeas

Travel supplements

In addition to snacks, taking supplements while traveling is a great way to make sure you're getting vitamins and minerals that will keep you strong and energetic on the road.

Here are some supplements to consider:

• AG1 Next Gen and AG1 Pro Travel Packs provide a host of vitamins and minerals that support daily Foundational Nutrition.
• AG1 Essentials Gummies travel easily and don't require any water; just pop them and enjoy the Orchard Blend flavor that tastes like a strawberry and apple.
• Collagen packets can be added to your coffee, tea, or matcha in the morning to get 20g of protein before you even start your day
• Protein powder can be mixed into a shake as a snack; try mixing one up in your AG1 bottle.
• Probiotics help support gut health during travel and come in powder and liquid¹⁰ (or just take your AG1 Next Gen or Pro for daily probiotics).
• Multivitamins travel well in pill form and support your overall nutrition.

How to Get Your Nutrients on a Road Trip with AG1

AG1, our powdered greens supplement, can help fill common nutrient gaps because it's formulated to provide you with a daily dose of many essential vitamins, minerals, nutrients, and other health-supporting ingredients like probiotics, all in a single drink. It's an easy way to make sure you're getting these nutrients on the road. Simply pack AG1 travel packs in your checked or carry-on bag and shake in water when you're ready.

References:

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