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Travel doesn’t have to derail your healthy habits—smart planning, like packing nutritious snacks and scouting healthy restaurants, can keep you energized on the go. Balance indulgence with mindful choices, and use accommodations or local options to support your routine while still enjoying the journey.
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Vacations, work trips, and weekends away can disrupt our regular routines—but that doesn’t mean healthy eating has to go out the window. With a few simple strategies, you can stay energized and feel your best no matter where your travels take you.
The key to eating well on the road is preparation. Pack travel-friendly snacks like mixed nuts, protein bars, dried fruit, or single-serve nut butters to avoid relying solely on fast food or airport kiosks. If you’re flying, bring a reusable water bottle to stay hydrated after clearing security.
Need help choosing a protein? We can help! With an aisle at the grocery store solely dedicated to granola, protein, and breakfast bars, it can be hard to know which to choose! Our dietitian helps narrow down the options. https://redapplenutrition.com/top-dietitian-approved-protein-bars/
If you're staying somewhere with a kitchen or kitchenette, plan to cook in for a meal or two—especially on longer trips. Preparing a simple breakfast or dinner can help you save both calories and money while giving you more control over what you're eating.
Do a quick search of nearby restaurants or grocery stores before you arrive. Many places offer nutritious grab-and-go options or locally sourced meals that can fit into your routine. Apps like Happy Cow or Yelp can help you find spots with vegetarian, gluten-free, or clean-eating menus.
Yes, part of travel is enjoying the local cuisine—and you should! But aim for balance. If you indulge at dinner, keep breakfast and lunch lighter. Look for meals with a lean protein, some healthy fat, and plenty of vegetables to keep your energy stable
Beverages like cocktails, specialty coffee drinks, and sugary sodas can quickly add up. Stick to water or sparkling water when possible, and enjoy those extras in moderation.
Even on the go, slow down and listen to your body. Eat when you’re hungry, stop when you’re full, and try not to eat out of boredom or stress. Taking a few deep breaths before meals can help reset your focus and digestion.
Travel doesn’t have to derail your healthy habits. With a little intention and flexibility, you can enjoy the experience and return home feeling refreshed, not rundown.
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