How to Prepare for Travel like a Registered Dietitian

I have practically become a professional traveler this year. With family in Seattle and Oklahoma, I’m on a plane at least once a month during the holiday season. Sometimes it’s even more frequently than that. Whether it’s anticipating the necessary preparations, the post-travel regroup, or making sure my calendar is in the right time zone, traveling can be overwhelming! But I found the perfect groove to prevent unnecessary stress. Use these travel tips to improve your travel regimen for better mental and physical health!

A Dietitian’s Travel Hacks

Movement

First, set aside time to exercise! I like to schedule workouts in advance prior to my anticipated return to Dallas. Scrolling through classes 12 hours before your desired time and praying for an open spot doesn’t usually work in my favor. A bit of planning ahead actually holds me more accountable! Even when I’m in Seattle, I take the time to schedule a walk with friends. Or, I do a 20-minute at-home workout, or whatever movement brings me joy that day! Reminder: endorphins make you happy!

Eat Well

In addition to physical health, maintaining healthy eating habits can be difficult during a heavy travel season. Upcoming holiday festivities and spring break can make that even more difficult. I thoroughly enjoy the pumpkin spice and gingerbread releases, but I also strive to maintain my VPFC (veggies, protein, fruits, and carbs) and healthy snack habits. Here are some tips to save money, pack balanced snacks, and enjoy your meals while maintaining blood sugar balance:

1. – Pack protein-rich, shelf-stable snacks such as meat sticks, nut butter, pistachios, or protein bars for those long days of travel. This helps you feel full longer and prevents impulse buys at the grocery store.
2. Bring easy-to-eat veggies and fruits like cucumber and carrot sticks to pair with your protein-packed snacks.
3. Stay hydrated, especially if you’re flying. I bring a large reusable water bottle to refill at the airport and pack electrolyte packets, such as Relyte or CURE. I recently started using a water filter bottle from LARQ, which has been fantastic in keeping my hydration pure.
4. Eat a protein-rich meal before heading to the airport to avoid overspending on low-quality, low-nutrient airport food. Packing a meal on the plane is also a great option—just avoid soup!

Stress Less

Mental health preparation for travel is just as important. Avoid extra stress and worry with my peaceful travel checklist.

– Order ready-to-eat meals ahead of time! This will prevent you from landing in a fast-food drive-thru. I often order meals while I’m on the plane heading out of Texas. My favorite? Trifecta Meals. 

Trifecta Meals is a renowned meal delivery service that makes post-travel dining stress-free. Their meals are crafted with local produce and all-natural protein, making them a nutritious choice approved by Hy-Vee registered dietitians. Trifecta Meals are Whole30 approved, free of refined sugars, hormones, and additives, and they cater to various dietary needs, including gluten-free, pescatarian, and dairy-free options.

Clean the House Before You Leave

This may seem simple, but trust me, coming home to a clean house is the ultimate relief. No dirty dishes in the sink or trash to deal with—just a cozy and tidy space to walk into. If you haven’t yet, I recommend transitioning to non-toxic, non-disrupting cleaning supplies to enhance your health beyond the plate.

Do Laundry When You Get Back

Rather than doing laundry right before you leave and then again upon your return, tackle it all in one sitting when you get back. This allows you more time before your trip to get in an extra workout or prepare a freezer-friendly meal for your return.

Order Groceries While Traveling

There are many excellent grocery delivery services that make returning home during the holidays easier. I particularly appreciate these services for snacks and breakfast staples. Breakfast on the day after your return can feel tricky when you’re staring at frozen waffles or contemplating fast food. Instead, take a moment while waiting at the gate or during your drive to order groceries for delivery on the same day you return. I personally use Thrive Market for home delivery or opt for grocery pickup at Whole Foods or Central Market, depending on my travel schedule.

Use your ordered meals for lunch on your first day back. Trifecta Meals offers high-quality, easy-to-access meals that can be heated in a flash, aligning perfectly with my VPFC nutrition goals. This approach makes for a stress-free return to daily life, ensuring I stay on track with my health while enjoying the flavors of home. Plus, Trifecta Meals focuses on a balance of protein, vegetables, and nutrient-dense options, avoiding the common pitfalls of carb-heavy meals.

By incorporating these tips into your travel routine, you can enhance your overall travel experience while prioritizing your health and wellness!