How to stay healthy while traveling — Top tips from a nutritionist

If living out of the suitcase was a sport, I’d be in the big leagues. Between important events for family and friends, business travel, and personal trips, I’ve spent most of my time on planes this year. And while visiting new places is a privilege, deviations from routine and general travel fatigue can be a major blow to our health and well-being. So if you’re wondering how to stay healthy while traveling, take it easy: I’m in the same boat. And today, we will get the answer.

For on-the-go wellness guidance, I contacted Megan Nash, a Functional Dietitian. Thanks to cocktail wellness products in my suitcase, I’ve recently been spared the feeling of sluggishness, fatigue, and even sickness that many of us experience on the way home from the airport. Today, Megan is sharing her recommendations for travel-friendly foods and supplements to boost health, wherever you are.

Luckily for me, I travel with Megan a lot (she just happens to be my sister!), and I’ve collected her expert wellness tips along the way. In her current role as a holistic nutrition wellness coach, Megan has experience helping people adjust habits and make lifestyle changes to feel their best. When it comes to travel, Megan knows the best tools the industry has to offer and introduced me to some of the life-changing foods and supplements I’ve learned to never leave home. without.

Smarter package, not more

I am an encapsulation maximist. Part of my defense is that I’m a photographer and gear usually takes up about half of my suitcase, but it’s no secret that I usually carry a lot of stuff. That said, I ended up trying to pack everything in hand luggage and the only things that can fit in my suitcase these days are my travels.

Below, Megan shares a travel-friendly (and health-oriented) packing list that includes portable foods and powders that are easy to take on the go. Plus, don’t miss her tips and tricks on how to stay healthy while traveling.

The best supplements for travel

The world of supplements can be confusing, so I try to stick to a few tried and true products to make an impact. I recommend working with a doctor to evaluate your health history, current diet, and lifestyle before diving into supplements, so you can understand what your body needs. I use functional testing to dig deep into my clients’ hormones, immune systems, digestion, detoxification, energy production, and nervous systems.

If you are interested, schedule a free consultation here. Here are some supplements that I think could benefit most people and tips on how to travel with them.

LMNT . electrolyte pack

LMNT packs are the best way to stay hydrated on the go. The electrolyte blend gives you the sodium, magnesium, and potassium you need without any of the added sugars or artificial ingredients many other electrolyte powders have.

Digestive enzymes

Digestive enzymes help our bodies break down food for optimal absorption. This is especially important when traveling because we often try new foods that are harder to digest than the foods we normally eat at home. I love this brand because they come in chewable form and you can easily carry them around in a ziplock bag or small carrying case.

Magnesium Citrate

Magnesium Citrate has always been a must-have in my travel luggage. This supplement is useful in treating occasional constipation, which many people experience while traveling. Take the recommended dose with 8 ounces of water before bed and you should see more regularity the next day.

Lypo-Spheric Vitamin C

Vitamin C is needed to support a healthy immune system and overall health. The forms of vitamin C in liposomal are generally better absorbed — the main reason I love this product so much.

Sport Blue Package

When I eat out at a restaurant, I don’t usually consume as many fruits, vegetables, and nutrient-rich foods as when I cook my own meals. Athletic Greens has 75 essential vitamins and minerals in one convenient travel package.

Regular girl fiber pack

Regular Girl fiber packs made a huge difference in my digestion while traveling. Each packet has 5 grams of soluble fiber and eight billion active probiotics to help you eat regularly. The soluble powder is transparent in liquid form without thickening, so it’s easy to toss into a water bottle, morning coffee or smoothie.

The best travel snacks to help you stick to your health goals

While I spend most of my meals at restaurants when traveling, I always bring a few snacks with me. The foods below are great for backup in case you’re hungry at the airport or if you’re looking to save a little money on meals. You’ll notice that I don’t have any bars on this list. That’s not because bars should be labeled bad, but in most cases I want customers to eat unprocessed food whenever they can.

Artisana nut butter pack

The Artisana nut butter pack is a travel snack that helps balance my blood sugar. I love this brand because it uses simple organic ingredients (literally just nuts!) with a variety of blends. Each pre-portioned packet is packed with protein and healthy fats to keep you full and satisfied until your next meal. Enjoy with a piece of fruit, on top of granola porridge, or simply on its own!

Primal Kitchen Collagen Fuel Pack

Collagen packs are an easy way to get your morning protein boost. Whether mixed into smoothies, mixed into coffee or nut milk, or stirred into oatmeal or porridge, collagen helps balance your blood sugar and keep you full. Bonus points for delicious taste and healthy hair, skin and nails.

Strong Coffee Company travel package

Sticking to my normal coffee-drinking routine while traveling is a must, and when I found these instant coffee packets, I was instantly hooked. Each pack contains organic, non-GMO, mold-free instant coffee, with MCT oil powder. The added L-theanine and adaptogens will help you get through your caffeine intake without the added jitters or crashes. Mix in hot or cold water for an instant latte!

NOW Vanilla Food Monk Fruit Drops

Monk fruit is a natural sweetener, contains no sugar and calories, so it has very little effect on blood sugar. I like to keep the liquid version in my purse whenever I want to add sweetness to my drinks without adding sugar.

The secret to healthy travel

DIY Seed Porridge

This is my favorite meal replacement to take with me when I’m on the go. I bring a baggie filled with chia seeds, flaxseeds, and collagen protein, which I transfer to a cup and add hot water when I’m ready to eat. I love how easy this recipe is to prepare, pack, and take while traveling. Simply mix with cinnamon and monk fruit drops for a delicious, fiber-filled instant porridge. I like to serve with a packet of Artisana nut butter or sprinkle with granola for extra crunch.

Homemade Granola Seeds and Nuts

I like to make a big batch of seedless granola before a trip. It can be eaten with your hands, enjoyed with nut milk, or sprinkled on top of coconut yogurt or smoothies. This easy recipe can be served as a snack, main meal or even a dessert to satisfy your sweet tooth. Mix shredded coconut, nuts, and maple syrup in a large bowl and roast at 300 degrees until golden brown. Store in an airtight container and throw in your travel bag.

Tips and tricks on how to stay healthy while traveling

At the end of the day, travel is to broaden your horizons and let loose. We all need room to enjoy delicious meals, take a break from our workouts, and steer clear of all the supplements. Rather than being a list of strict rules, the advice below will help guide you gently towards your health goals on the go. Also, if some of these tips don’t fit your lifestyle, leave them alone! It’s all about what works best for you.

  • Keep enough water. Traveling with a reusable water bottle helps ensure I have water on hand. My favorite brand is Hydroflask.
  • Move your body whenever you can. Choose to take the stairs instead of the elevator or walk instead of taking a taxi.
  • Sweat well. Support your body’s natural detoxification process by participating in outdoor activities or sitting in an infrared sauna or steam room.
  • Relax. Traveling can sometimes bring on extra stress. Remind yourself that this is a time to relax, rewind, and spend time with loved ones.

Do you have any travel products that you swear by? Share your tips in the comments!

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