Traveling can throw off your eating schedule and lead to less-than-healthy food choices. Planning ahead makes it easier to stay energized and satisfied on the go. Here are practical ways to fuel your body during summer trips:

• Pack a cooler or insulated lunch bag if road-tripping. Include protein-rich snacks like hard-boiled eggs, string cheese, hummus packs, and turkey wraps. Plus, pack hydrating foods like watermelon, strawberries, grapes, and oranges!
  
• Stock up on portable snacks. Think trail mix, protein bars and whole grain granola bars, nut butter packets, whole grain crackers, beef jerky, and dried fruit with no added sugar. Brining foods like bagels and oatmeal packets are also great options to pair with nut butter for a quick breakfast!
  
• Don’t forget hydration. Bring a refillable water bottle and drink often—especially on flights, which can be dehydrating. If you will be participating in outdoor activities, bring electrolytes that you can add to water.
  
• Choose wisely at rest stops or airports. Look for yogurt, fresh fruit, sandwiches on whole grain bread, or snack boxes with veggies and dip. Grab a ready-to-drink protein shake, beef jerky, or protein bars for quick, convenient protein.
  
• Time your meals and snacks. Eat every 3–4 hours to maintain energy and avoid arriving overly hungry. When you’re going to be off your regular routine, schedule meal and snack reminders on your phone so you don’t forget to fuel and end up tired, cranky, and overly hungry.

Fueling smart while traveling helps keep your energy steady, your digestion happy, and your choices intentional.