Traveling may look a lot different nowadays, but as we all start to branch out our own socially distanced way, it’s important to not only remember to wash our hands but also to fuel our bodies with foods that we enjoy and that will nourish and sustain us. Below are my top four must-haves for food & drink when traveling.
Fresh & Dried Fruits/Veggies:
Fresh and dried fruit and veggies are a staple in my bag and cooler anytime I am traveling. Some of our favorites are dried mango, dried apricots, apples, dried veggie chips, and oranges. With that in mind, sometimes too much fruit – or fructose- can cause digestive issues in people who have a fructose intolerance or Irritable Bowel Syndrome, Colitis, etc. A good rule of thumb is to consume approximately ¼ of dried fruit is equal to a fresh serving. So if you normally eat ½ cup of grapes, ¼ cup of raisins would be its equivalent. I also recommend buying the UNSWEETENED version of dried fruit if possible. That means you have to be diligent in reading food labels. Dried fruit also commonly contains sulfites which can cause headaches, pain, and digestive issues with sensitive people. So finding dried fruit that has no added sugar and sulfites (it might not be the prettiest color) is the best option.
I throw dried seaweed into this category because its something we pack with us all of the time (my five-year-old’s favorite) and it is really a nutrient-dense snack. Seaweed helps supports a healthy gut microbiome. Seaweed is also a great source of iodine and other minerals and vitamins like zinc, iron, vitamin K, and B vitamins. It doesn’t require refrigeration and satisfies our salty needs – so it is always a staple in my bag when we are in the car or in the air. Find my favorite brand here.
Water and other non-caffeine fluids:
I am guilty of not staying hydrated when traveling. Mainly, because I have two kids under six and I am not a big fan of stopping and going to the bathroom all the time. However, it’s so important to stay hydrated during traveling and during the summer months. Most people do not drink enough water as it is, let alone when are flying, driving or camping. Caffeinated beverages can help keep you awake and alert when traveling, but can be dehydrating, affect your heart rate, and can be an irritant to your gastrointestinal tract.
Protein
Satiety and blood sugar control are greatly improved with some good protein. My favorites include dried jerky, nuts, and seeds. Some of my favorite jerky brands are The New Primal and Thrive Market brands. These guys are naturally cured without all the chemicals and added artificial flavors.
Hummus, nuts, and seeds are also a great source of protein, vitamins/minerals, and fiber so they will definitely give you more bang for your bite. One thing to keep in mind is how much you consume with nuts and seeds. Since their small and delicious it is easy to go overboard and consume a lot at one time which can cause extra gut and digestive distress being that they are a harder type of food to digest, high in fat and fiber. So I always recommend keeping your portion to about ¼ cup serving. I found this brand of hummus that I totally love and is totally packable – without a cooler- find it here.
Satisfying a craving
Whether you are a sweet or salty type of person I always have something on hand that satisfies a craving and will also make me feel well. One of my favorite things to have on hand is my cinnamon sunflower butter date bites. This satisfies my sweet and salty cravings and I love the unexpected spice of cinnamon to this recipe. I also like to have dairy-free chocolate (here for my favorite) or my chickpea puffs (buy here). When I have fun snacks and foods packed with me that my body tolerates well, I am less likely to choose something that won’t make me feel well, or that doesn’t do my body any favors when traveling.
Grab my latest recipe – that is a travel staple for my family here.
Either way, traveling puts additional stress on the body and exposes your immune system to new germs and bugs. Besides delicious and nutrient-dense snacks, its important thing to focus on when traveling is hydration, sunlight (aka vitamin D), nutrient-dense foods, and sleep.
