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What a Nutritionist Packs on Vacation

What a Nutritionist Packs on VacationI love traveling…

But, it can be pretty tough to stay on track with your eating/exercising/organized life when you’re on the road (or in the air).  One of the questions I get asked often is what can I do to stay on track while I travel. I get it, you’re on vacation, and this is the time to indulge yourself, who wants to think about making the right healthy choices.

In my suitcase

On-the-go breakfast: For me this is baggie of gluten free oats (about 2 cups or so – depending on how long I’m traveling for) with total 3-4 Tbsp chia seeds and 3-4 Tbsp walnuts, for a few quick and easy breakfasts- just add hot water and some sliced banana or berries (easy to find) and you’re set.

Packets or a jar of almond butter: I hate to be without snacks- and almond butter (or any other kind of nut butter like cashew butter) is an easy snack either on it’s own or with something. What I particularly like about the almond butter is that I can count on it because it’s easy to find things to pair it with- like an apple, crackers or even by itself. Have 1-2 Tbsp nut butter with a piece of fruit for a healthy and delicious snack.

Protein powders: I’ll often bring plant-based protein powders (hemp, sprouted rice, pea- or a blend) either purchased in individual packages, or I’ll make a few baggies myself of single serving portions. I find that as a snack mixed with dairy-free milk or water, these kinds of things come very much in handy. I’ll often have clients pack this kind of thing too because they can be counted on to help make a fragmented meal more complete – something that can often happen with travel!

Reusable water bottle: Although we’re often restricted when it comes to taking water bottles on planes, it’s really helpful to have a reusable water container in-tow so that when you arrive at your destination you can stay well hydrated. It can be a pain to lug this item in your carry on (and can take up a lot of space too)- so I often find it fits better in the suitcase. Another tip I have for you is that I usually use glass water bottles, but when I travel I try to take a stainless steel bottle because that way if my luggage isn’t handled with care, I wont find broken glass in the bottom of the suitcase.

In my purse

Depending on whether I’m flying or driving will often determine what I’m traveling with, but I’ve always got at least a few items- here’s a host of different items that I have been known to carry in my carry-on for easy access.

Healthy bars: Look for bars with 3-4 grams protein and/or fiber, along with less than 10 grams of sugar per bar; they should also be about 100-200 calories each. I use these bars between meals or incase there’s a longer stretch between meals than expected. Things always pop up with travel, so it’s really helpful to be prepared (I find).

Baggies of veggies: I always pack baggies with veggies like carrots and celery, which are easy to pack and  get through security too!

Nuts: I love nuts. They’re a great snack, easy to bring with you, and great for you too (heart healthy, rich in fiber and more!). One serving of nuts is about 18-20 pieces, so measure out a few servings and portion into a plastic baggie and bring with you for a healthy and easy snack.

Piece(s) of fruit: Fruit pairs nicely with the almond butter in your suitcase or even on it’s own.

Juices: may be more difficult depending on whether you’re flying or driving, however many airports are starting to carry HPP (high pressure pasteurized) juices that you can grab and take with you.

A light meal: A light meal also goes a long way when it comes to helping with being prepared. I will at least have the next meal in my bag (for example if I get on the plane at 3 pm I will have something for dinner in my bag)- like a small salad or sandwich packed on gluten free bread. I wont carry a full three-course meal, but I will bring something that can act as “insurance” for me so that I at least have part of my meal covered. I find that this type of thing goes a long way when it comes to helping me be and feel prepared.

By this point you might think I carry a grocery store with me, which I don’t, but what I find is super important, is just being prepared. You’ll never be sorry to be prepared for anything that might come your way, or any meal that you might not have planned for.

With careful preparation you can certainly continue to follow your healthy eating plan, go on vacation and enjoy yourself and come back feeling like you stayed on track.

For exercise

Exercise is a total must while I’m on vacation, I really can’t function without it and it really helps me maintain my usual routine, here’s a few things I always have handy.



A travel yoga mat

A great app: Like nike training club, Kayla Itsines, or something like it.

A few different workout outfits

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