Dietitian’s Top Four Nutrition Travel Hacks

by | May 2024

Hotel Breakfast

Pexels/Sarah O Shea

Reservations are made, and it’s time to start packing your bags—but aside from the sunscreen, have you thought about how to pack when it comes to your nutrition? Let’s set you up for nutritional success for your next adventure.

Pack a reusable water bottle. Whether you are driving or flying, having a reusable water bottle on hand is an excellent way to save money and help you stay hydrated.

Dehydration is common while traveling, leading to irritability, a lack of the ability to concentrate, fatigue, muscle cramps, digestive distress and more. Consider packing electrolytes, such as powdered electrolyte supplements to mix with water to ensure that you’ll get a dose of vitamins, minerals and electrolytes to support your health while traveling.

Pack balanced snacks. Skip getting “hangry,” and avoid expensive snack purchases while traveling. Pack snacks that contain protein and fiber to help keep you full longer. This could include protein bars, fruit or veggies, nuts or seeds, nut butter packets, dried edamame or chickpeas, crackers and cheese and more.

Dining out and trying new foods is often part of travel, but different preparation methods and eating at abnormal times can lead to gastrointestinal distress or simply throw off your meal routine. Enjoy dining out by first focusing on incorporating the food groups—fruits, vegetables, protein, grains and dairy. Fruits, vegetables and grains will help provide fiber, while protein and dairy can help further enhance satiety. Second, split entrees when dining out to maintain portion control. Or if you’re staying in a hotel or residence with a kitchen, cook some of your meals to save money, and use ingredients you would normally incorporate into meals at home.

Melissa Jaeger, RD, LD is a Hy-Vee registered dietitian. You can find out more information about Hy-Vee dietitian services at The information is not intended as medical advice. Please consult a medical professional for individual advice.


Recent Stories

Pin It on Pinterest

Share This