Traveling Tips & Tricks

Written By Jessica Fester

Keep your health goals while on the go!

Always pack extra water & prepared snacks - Keeping extra water and snacks on hand not only saves money but also helps prevent unplanned impulse spending on food, snacks, high-calorie beverages, and calorically dense foods.

Prepare your own travel meals if possible - This not only saves money, but also ensures that you know what food you are eating, where it came from, how it was prepared, and whether it aligns with your health goals.


If you have to stop, aim to eat REAL food. If you know you will be stopping for a stretch, and meals always, aim to eat REAL food. Plan your trip and research restaurants along the way for an actual meal.


Gas Stations - Try to find one with MTO (made-to-order) food. This will give you more control over what you eat, since you can choose what goes on the sandwich or salad. Try to avoid food that has been sitting out for a long time, food that is not temperature-controlled or covered, and heavily fried foods.

Gas stations will also have a variety of things that you can choose from that will align with health goals, such as:

  • Fruit

  • Trail Mix

  • Cheese

  • Hard-boiled eggs

  • Peanut Butter spreads

  • Whole-grain crackers

  • Yogurts

  • Hummus

  • Prepared fruit

  • Prepared veggies

  • Smoothies

  • Jerky

  • Premade protein shakes 

  • To-go salads

  • Meat and cheese snack plates

Fast Food - We know there will be times when options are limited. If we have to stop for fast food, here is what we should prioritize:

  • Protein (Duh, of course lol) - go for grilled, not fried.

  • Small side options: a large fry is not necessary; go for a smaller option.

  • Ask for sauces on the side - this helps you to control how much sauce is on your food.

  • Grab a side salad if it is available.

  • When getting a drink (if you must get a soda), stay clear of artificial colors and sweeteners (that's right - no diet!)

Grocery Stores - Don’t forget that grocery stores are always a great option to grab a meal and snacks! Most grocery stores have salad bars, hot soups, and hot food bars. Not to mention, they will also carry protein shakes, yogurts, meats, cheese, nuts, seeds, and so much more!

*Don’t forget to pack your vitamins! Specifically, vitamin C and zinc to boost your immune system while traveling!*

Jessica Fester
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