Healthy Holiday Travel: Staying Nourished on the Go
Holiday travel can be exciting, meaningful, and exhausting—all at the same time. Long drives, airport delays, skipped meals, and limited food options can make it hard to feel your best. That’s why I was excited to recently publish my latest article in Today’s Dietitian, “Food for Thought: Healthy Holiday Travels.”
The piece was written for both clinicians and everyday travelers, with realistic strategies that support energy, hydration, and overall well-being—without striving for perfection.
Why Holiday Travel Can Disrupt Nutrition
Travel days often look very different from our usual routines. Meal timing gets thrown off, food choices may be limited, and hydration is easy to forget. These disruptions can affect:
- Energy levels
- Mood and focus
- Hunger and fullness cues
Over time, this can leave you feeling depleted before the celebrations even begin.
Simple Ways to Stay Nourished While Traveling
A little planning can make a big difference. Some of the most effective strategies are also the simplest.
Bring food with you.
Packing snacks or meals helps bridge long gaps between eating. A reusable water bottle, nuts, fruit, and whole-grain options are easy to transport and travel well.
Plan based on how you’re traveling.
- Road trips allow for coolers, wraps, yogurt, or leftovers from home.
- Flights require more planning, but TSA-friendly snacks like trail mix, protein bars, nut butter packets, or sandwiches can help keep energy steady.
Prioritize balance over perfection.
When possible, aim for meals and snacks that include protein, fiber, and produce. If that’s not available, eat what you can and move on. Flexibility matters more than getting it “right.”
Hydration Matters More Than You Think
Travel—especially flying—can increase fluid needs. Dehydration can contribute to fatigue, headaches, and digestive discomfort. Keeping a refillable bottle nearby and sipping regularly can help you feel more comfortable throughout the day.
What This Means for You
Whether you’re heading home for the holidays, taking a winter getaway, or traveling across time zones, healthy habits don’t have to disappear. With a little intention and planning, you can stay nourished, energized, and more in tune with your body—even on the busiest travel days.
Read the Full Article
If you’re looking for more detailed tips or resources to share with clients, you can read the full article here:
“Food for Thought: Healthy Holiday Travels” on Today’s Dietitian
https://www.todaysdietitian.com/food-for-thought-healthy-holiday-travels/
If you’d like support creating realistic nutrition strategies that fit your life—or help translating this guidance into everyday routines—I’d love to help. Get in touch today.
