Fuel your adventure: Nutrition tips for travel

• Bring a cooler, ice packs, plates, bowls, utensils
• Request a room with a fridge/microwave
• Research local grocery stores and restaurants
• Stock up on non-perishables

Non-perishable foods

• V8 juice cans
• Individual fruit or applesauce cups
• Baked fruit chips
• Freeze-dried fruits and veggies
• Portable fruit (apples, bananas, oranges)
• Dried fruit
• Nuts and nut butters
• Whole grain crackers, bagels, cereal
• Roasted chickpeas or edamame
• Popcorn
• Shelf-stable pouches of cooked grains
• Tuna pouches
• Trail mix
• Meat jerky
• Bars (Lara, Luna, Kind, RxBar)
• Shelf-stable milk cartons

Dining out strategies

• Look for fiber and protein on the menu.
• Order a la carte, and avoid super-sizing and value meals.
• Watch portions, and look for kid or lunch portions.
• Customize where you can.
• Drink water or unsweetened tea.
• Limit alcohol intake.

STAY FLEXIBLE

• Travel is dynamic and plans can change quickly.
• Allow yourself to adapt to the situation and make the best choices you can given the circumstances.
• If you make choices you aren’t happy about, show yourself kindness instead of getting down on yourself.
• Don’t be so strict with yourself that you miss out on enjoying foods you really want!

TAKE CARE OF YOUR WHOLE SELF

Hydration

Sleep

Movement

Alone time