Nutrition 101

How to Eat Healthy When Traveling

November 20, 2013

by Jason Lau, Culinary Nutritionist

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Registered Dietitian Jason Lau shares his tips for healthy eating when on the road.

As an R.D. helping foodservice establishments around the U.S. to incorporate delicious and nutritious recipes on their menus, I have to travel quite a bit for work. Friends who also travel for work often complain about the lack of healthy options at the airport but, in my opinion, there are ways to stay healthy even when on the road.

Resist an impulse purchase

For the most part, there are not many food options inside the airport and most of them tend to be on the unhealthy side. I would suggest you to take a short walk around your terminal to seek out your options before succumbing to an impulse purchase because, believe it or not, you can find healthy snack options at the airport.

My personal strategy is to stick to the refrigerator section where you’re more likely to find healthy snack options like Greek yogurt and fresh fruit. Greek yogurt is high in protein (17g protein/serving) which can help you stay full longer; it also provides vital micronutrients like calcium and potassium. Most important, it is very portable so that you can bring it with you on your flight should you feel hungry during your journey.

Come prepared

In my experience, the most effective way to avoid junk food binging at the airport is to come full and come prepared. Since there are not many snack options, bring some of your own healthy items with you. A few good nutritious and portable options to consider are individually packed nuts, granola and nut butter on apple slices.

So tell me, what are some of your ways to stay healthy on the road? 

nutrition advice, healthy eating, traveling

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