Traveling during the summer can disrupt routines, but your nutrition doesn’t have to suffer. With a little planning, you can stay fueled, energized, and ready for whatever your trip brings.

• Pack a Travel Snack Kit
  Bring shelf-stable options like protein bars, trail mix, beef jerky, whole-grain crackers, oatmeal packets, and nut butters. These keep you from relying solely on convenience foods. Having options on hand helps you stay consistent.
• Plan Ahead for Meals
  Look up restaurants or grocery stores along your route. Aim to build balanced meals making one-third of your plate whole grain carbs, one-third lean protein, and one-third color with vegetables and fruit—even when eating out. 
• Stay Hydrated on the Go
  Travel—especially flying—can be dehydrating. Carry a refillable water bottle and drink regularly. Limit excessive caffeine and sugary drinks that can worsen dehydration.
• Don’t Skip Meals
  Busy travel days can lead to missed meals and low energy. Aim to eat every 3–4 hours to maintain steady energy levels. Even a simple snack is better than nothing. And remember – if you packed snacks, you prepared to fuel!

Travel doesn’t have to derail your nutrition. A little preparation keeps you fueled and feeling your best wherever you go.