Healthy Travel Food – The Ultimate Packing Lists for Eating Right on a Trip
I’m a busy single mom who does a lot of traveling, with and without my kids.
Part of my journey to excellent health was learning habits and recipes that we enjoyed, that happened to also be really nutritious.
But another major step was key to my being able to rehab my family’s health, many years ago when I got serious about ditching the Standard American Diet.
And that is, learning how to be prepared, with ideas, and healthy options away from home.
Running kids to sports practices, attending “home” and “away” games for four competitive athletes, playing a traveling, competitive sport myself, and traveling all over the country giving lectures for six years, made me get creative about staying healthy travel food while on the road.
In addition to those times away from home, I’ve gone on vacations and humanitarian service missions, where I’ve taken my entire family to developing countries for several days or even weeks at a time.
How do I feed myself and my family well when I’m on the go and away from home so often?
I’ve been asked this question countless times, and I’m happy to share with you my strategies.
Road Trip Healthy Travel Food Packing List
Car trips are easier to plan for than plane trips, because they are conducive to bringing coolers and a box of ingredients and equipment, and quarts of green smoothies for your first few days.
And more often, when you drive, you’ll have access to a kitchen, where you’re going.
You can eat healthy travel food even on long car trips, like one we took to Disneyland.
We brought enough food and snacks for two meals per day. (Make sure you book a hotel with a mini-fridge, but if you tell them you need it for medical purposes, they have to provide it.)
Then, I ask Siri for a salad bar or vegan restaurant nearby.
Our Disneyland healthy travel food packing, for a family of 6, looked like this:
- Bags of baby carrots, sliced cucumbers, raw sweet potato sticks
- ½ gallon homemade yogurt
- 2 bags Costco organic mixed greens
- 1 bag Costco frozen mixed berries
- pint of soaked/drained sunflower seeds (to add to granola for breakfast)
- quart of alfalfa/radish/clover sprouts (to add to granola for breakfast)
- BlendTec for a family, Nutribullet for a single person with limited ability to pack (can go in a suitcase easily)
- Disposable cups, straws, bowls, spoons, and resealable baggies
- Knife and cutting board for smoothies (I use it even on hotel room tables or vanities)
- Containers with tight-fitting lids, for smoothies
- Backpack for taking food to the parks
- 3 loaves whole-grain bread
- organic peanut butter-honey (pre-mixed for sandwiches)
- gallon bag of homemade granola (*recipe below)
- 3 boxes rice milk
- gallon bag of soaked/dehydrated Teriyaki Almonds (*recipe below)
- Tonya’s “For Cryin’ Out Loud Dehydrator Onion Bread” (*recipe below)
- 1 bunch ripe bananas (for green smoothies; also add to yogurt for breakfast)
- bags of washed apples, pears, plums, celery sticks
- Ziploc bags of dried fruit
- Powdered greens and a shaker cup
- 5-gallon jug of filtered water
Not only did bringing our own healthy travel food save us a lot of money, but we also didn’t feel horrible and sleep 10 hours a night to recover from a day of trans fats, chemicals, food dyes, and sugar from eating Disneyland food.
Our digestive function didn’t shut down, we didn’t struggle with blood sugar lows and resulting crabbiness.
All in all, we may have enjoyed our vacation much more, in addition to saving a boatload of money compared to what we saw others doing.
When you travel, if you don’t think ahead about healthy travel food, you are more likely to be trapped in the worst of the Standard American Diet!
Plane Trip Healthy Travel Food Packing List
Traveling by plane for an extended trip (especially with children) takes a little different planning.
For example, Europe for 3 weeks was a tricky trip. I want to share how we went and ate well (5-10 raw vegs/fruits daily) without hassle or excessive expense.
We had no green smoothies as a crutch, because you don’t go to little European hotels with an appliance, nor will an appliance company cover your warranty if you blow it out with the weird plugs in various countries.
Plus, we had flights from Venice to Barcelona, and Barcelona to Paris, with strict weight requirements. A turbo blender is just too much weight.
We packed these healthy travel food options in our suitcases to take with us.
• A good organic powdered greens product. This saved us, nutritionally, in the absence of green smoothies! I stirred a large spoonful into a glass of water for everyone, morning and night. (If you would like to order from our friends at Organifi, use coupon code ROBYN15 at checkout–you’ll get 15% off your order!)
• Grape Nuts, Shredded Wheat, Costco Granola, and Rice Dream.
Double bag the rice milk in gallon Ziploc bags: two fit perfectly in one bag (you’ll need to put liquids in your checked baggage, not your carry-on).
Remove the Grape Nuts from their boxes (we bought the big Costco ones) and add another layer of protection with a gallon freezer bag. You don’t want these things exploding in your suitcases.
• Gallon freezer bags of homemade granola, and pint bags of dry, raw seeds like pumpkin and sunflower, on a trip, are lifesavers.
Along with a box of rice milk you bring, they’re a breakfast that will serve you well for the most important meal of the day, helping you avoid a crappy hotel continental breakfast, which is never, in any country, an option that will give you sustained energy for the day.
Soak the seeds when you get to your destination, pour the water off the next morning, and use the seeds stirred into the baked granola, for living enzymes, the world’s healthiest fats, and powerful nutrition to power through until lunch!
Even restaurant breakfasts (which take time from your touring and are expensive) are pretty much never nutritious. We bought bananas in the market, upon arrival, to add to our cereal.
• Paper bowls and plastic spoons (for breakfasts).
• Snacks like sprouted Teriyaki Almonds (*recipe below), organic plant-based bars you bring from home, and apples travel well.
• Frozen plastic pint and quart containers of green smoothies, or frozen green juice, double bagged, and rolled into pairs of jeans in my suitcase at the last minute.
This works when the hotel we’ll be arriving at has a fridge. If it doesn’t, you can get some ice and put green smoothies in the sink, with ice, to keep them cold for a couple of days. This is a bit of a hassle.
You can even get through Security with a pint of frozen green juice. (It’s not liquid!)
• A 32-oz. bottle of water in everyone’s checked luggage, to tide us over till we’re able to stop and buy gallons of distilled or filtered water, so we don’t end up not drinking enough or drinking fluoridated, chlorinated water from taps or drinking fountains.
Make sure you’re drinking a lot of water when you’re traveling, especially with airline travel, because drinking lots of clean water is even more important than food.
Tips for Finding Healthy Food While Traveling
It’s not true that you can’t find something good to eat when you’re traveling. It is, however, true that you have to try a bit harder than when you’re at home.
Just know what you’re looking for. First and foremost, you’re looking for opportunities to get greens and vegetables (priorities #1 and #2) because those are the base of the pyramid, the most important foods, and also the hardest healthy travel food to find when traveling.
So when you can, find them, buy them, and eat them however you have to—even by the handful, plain!
More tips for travelers:
1. Look for produce stands and local farmers’ markets.
You’re enjoying local fruit and vegetables in season, and can be part of your touring the area and experiencing what they grow there!
For example, when we went to Europe, we’d stop at a market and buy some healthy travel food options like this every day for lunch:
- 6 nectarines
- 6 large carrots (I never saw baby carrots in Europe)
- A loaf of whole grain bread (a comedy of communication errors in a bakery in Paris taught me that “complet” is the word in France to describe whole grains).
- Some local cheeses and mustard and tomatoes for the bread.
(Read John Robbins’ The Food Revolution on how European meat/cheese is highly government regulated and not full of antibiotics, steroids, infected pus and other lovelies, like the U.S. products contain. Also, bread is made fresh, without hybridization of the wheat, without preservatives, and Europe does not have the glyphosate [Roundup] issue. So many people with gluten issues do fine with European bread.)
We’d wash the fruit and carrots, toss all the stuff in a backpack, and stop in a park somewhere to eat each day.
Part of the fun was going in the little local grocery markets to see what they have.
Finds like this make you feel at home in a strange city and add to the sense of discovery and accomplishment in your travels.
2. Know what to look for in restaurants.
While traveling to Europe (and often stateside), we would eat dinner in a restaurant. I’m certainly not going to take my kids to Italy without letting them try gelato and pizza!
(Of course, the pizza bears no resemblance to what is offered here in the U.S. It is much better for you, and you can get many lovely vegetarian pizzas, one of the most popular varieties being topped with mounds of raw greens.)
Ditto Barcelona, where we enjoyed the paella (vegetarian, of course) and gazpacho.
And France? I did not, myself, try the white bread, but let the kids do it once because my then-husband thought it was somehow important in their “experiencing” France.
And of course they did fall madly in love with crepes.
(Can you believe I had never tried that hazelnut/chocolate spread, Nutella, in my life, before France? Note to self: avoid at home. Wow, it was yummy on crepes. Do not include this as part of my “eat healthy” tips.)
So, we did indulge, but always with a big green salad.
(I learned, after my childhood of severe hypoglycemia, that if one eats refined sugar now and then, it should be done only after a good, healthy, high-fiber meal.)
The Europeans have lots of watercress and other lovely greens that we consider exotic here. And amazingly, even without my green smoothies, and despite a few servings of gelato and crepes, I came home the same weight and had lots of energy each day for our adventures.
Stateside, Subway is our standby as “fast food” on trips. Here’s what you do: get the “wheat” bread and order a Veggie Delite.
Tell the teenaged employee to put on LOTS of cucumbers, bell peppers, tomatoes, and shredded carrots, and spinach if they have it (skip the iceberg lettuce). For a sauce, we just do brown mustard.
Then, your sandwich lies there, open, looking a little skimpy.
The “sandwich artist” awaits further orders. Do not, in the interest of being polite, leave with that skimpy sandwich. You say, can I have a bunch more tomatoes? Thanks! And how about a lot more cucumbers?
(Go through the whole vegetable lineup again if necessary. Smile and use all your chatty charisma, so as to not completely annoy the sandwich maker.)
When your sandwich is piled high with veggies, they manage to squeeze it shut and package it up for you, and you get a rather nutritious meal, at least compared to most fast food. I recommend the 12-inch to make it filling enough for hiking around, on vacation.
Other restaurants we ask Siri about, on U.S. trips, are Cafe Rio or Bajio’s for the salad with whole wheat tortilla, no meat, lots of black beans, and extra romaine.
Think what chains you have found healthy options at, and look for them when you’re out of town.
If I end up at one of the really lousy Americana chains like Chili’s, Applebee’s, TGI Friday’s, etc., I ask for extra romaine on the side and dressing on the side (so you can use a minimal amount).
Avoid Mexican and Chinese restaurants, because they rarely have anything raw or nutritious on their menu.
On a trip across the West with friends from Europe, at any of our given restaurant meal, some were having a couple glasses of wine with dinner, or dessert, or coffee after dinner.
All of us are very health-conscious people. My point is, we all indulge, on vacation. If we’re doing some great things, all day, to keep nutrient density high, hopefully it’s enough to continue enjoying vacation.
3. Look for juice bars and salad bars.
Greens are your #1 daily priority, and Google makes this easy.
I’ve found a juice bar and had a wheat grass shot in the AMSTERDAM airport, and had a nother giant glass of made-to-order fresh carrot-celery juice in DOWNTOWN PRAGUE. That’s right, in the Czech Republic! Where a tour guide told us, “Our national vegetable is pork.”
Buy green smoothies or no-fruit green juices, made fresh, with superfood additions. Some Whole Foods Markets have made-to-order juice bars.
In fact, Whole Foods was my go-to when I did my lecture tour for 6 years in 450 cities. in virtually every city we drove to, whoever isn’t the driver programs WFM in the GPS, to find the closest one. We’d get a giant salad bar to last lunch and dinner, plus a few healthy snacks and treats. It’s kind of an adventure, and it’s McDonald’s-like in that you know what you will get, when you go there. Predictable and better than wandering around town hoping to find some reasonably non-toxic grub.
4. Don’t buy into the idea that there’s nothing healthy to eat in airports.
You just have to look a little bit harder. I’ve found amazing quinoa/kale salad in the Phoenix airport recently, for instance.
The Denver airport has a restaurant that serves only locally grown food selections. The Atlanta airport has a fresh juice bar. And you can get a green smoothie at Jamba Juice in most airports, though tell them to triple the greens and halve the fruit content.
The point is, look around a bit, and you’ll find something plant based, something whole, something that gives life rather than spends it. Anywhere in the world.
Here are some photos our readers shared with us, about healthy travel food “finds” on their vacations, plus a few of my own. You really can eat right, while traveling, with a bit of effort!
I hope these ideas are useful to you, and the recipes I made before our Disneyland trip are below for your enjoyment! And grab our Healthy Travel Food Packing List, here! It’s free and it’ll make eating healthy on your next road trip or vacation a breeze!
Special Offer! Want more ideas for healthy travel food while on vacation, on a budget, or with little time? Want to know how to get your kids to buy into healthful eating? Get my books How To Eat Right In The Real World and How To Raise Healthy Eaters at 50% off the already discounted set! Enter the coupon code ROADTRIP at checkout!
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