What do nutritionists eat when traveling?

What do nutritionists eat when traveling?

The hustle and bustle of road trips or flights can be challenging even for healthy eaters, including nutritionists. Yes, even nutritionists sometimes buy a bag of chips at the airport. We asked them how they eat on the road (on the best days, of course), heading off on any trip—from summer vacations to business trips. Here are nutritionists' top recommendations for healthy eating while traveling.

Fruits with a dense skin

I love fruit, but I know from experience that some are simply not travel-friendly. When traveling for work or on vacation with my family, I pack fresh, firm fruits like oranges and apples that won't get bruised in my bag.

Protein bars

Long trips and unexpected transport delays mean you need snacks that will keep you full. I stock up on KIND PROTEIN protein bars; they're incredibly filling, containing 12 grams of protein (from real food), and delicious, too!

Prunes

There's nothing worse than a stomach ache on the road, but food can help. "I regularly travel internationally, so I need nutritious food that's easy to pack," says Christopher R. Mohr (RD, co-owner of Mohr Results, and partner at California Prunes). "Since regular travel can disrupt my gut, I always pack foods that help normalize it." Prunes are beneficial for the gastrointestinal tract; a serving of four to five prunes per day supports digestive health. Prunes are also easy to transport, making them a great snack for travel.

Walnuts

Mor also uses packaged walnuts. "A recent study published in the Journal of Therapeutic Nutrition found that eating walnuts supports colon health and helps reduce the risk of gastrointestinal diseases."

Hummus

Amy Gorin (RD, owner of Amy Gorin Nutrition, and partner at Sabra Hummus) uses Sabra's hummus toast. "It's a surprisingly delicious snack or breakfast for on-the-go! It has everything you need for a nutritious sandwich: hummus, bagel seasoning mix, and whole-grain toast. Each serving is a good source of protein and an excellent source of fiber, which keeps you feeling full. When I eat this for breakfast, I usually pair it with a piece of fruit like an apple or orange."

Whole grain chips

My kids love chips, but I try not to give them too often. Katie Siegel, a registered dietitian and consultant at Triad to Wellness, may have found a healthier alternative. "My family loves chips. As a dietitian, I've never been a fan, but I finally found a nutritious chip! Ka-Pop chips are a favorite snack when traveling." These chips are made with sorghum, which is rich in protein, fiber, and B vitamins.

Pumpkin seeds

What's left over after making jack-o'-lanterns is actually protein-rich seeds. "I always have pumpkin seeds in my carry-on," adds Siegel. "They're a good source of iron, zinc, and magnesium—minerals important for a healthy immune system. Magnesium also promotes good sleep."

Peanut butter and jam

This isn't just a snack from the school lunchbox. "I often fly on airplanes and pack rye sandwiches with peanut butter or sunflower seed butter and jam," says Toby Amidor, nutrition expert and bestselling author of The Healthy Meal Prep Cookbook. I also pack grape tomatoes and clementines, or fresh blueberries, blackberries, or strawberries in a zip-lock bag.

Mix of nuts and dried fruits

Amidor makes her own snack mix to control portion sizes. "For snacks, I make homemade trail mix, but I only take 1-2 servings (plus a little extra in case I'm hungry or can't find food where I'm going)."



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