Eating healthy while traveling is a priority, so when I go out of the city, the food is with me. Although my husband is always amazed at how much food I can pack in a suitcase, it’s actually not as difficult as it sounds.
Here’s a list of my staples that are nutritious and travel well …
Cocoa powder: I use this raw, sugar-free (meaning packed with nutrients and antioxidants) “superfood” to wake up in the morning instead of mashing my coffee. I mix a tablespoon in a cup of hot water, add stevia and a little milk or cream, and it’s like an energy-packed mug of hot chocolate, without the chemicals, caffeine, and sugar.
SardinesYes, really, I think most people mistake sardines for anchovies, the small, flat, extremely fishy fish that comes in pizzas and Caesar dressing. Sardines actually have less fish than tuna and are packed with healthy oils and proteins. You can get them cheap (I recently found a good “10 for $ 10” deal). In Costa Rica, I discovered that a can of sardines, combined with a large tomato from the market, and drizzled with olive oil, makes for an excellent breakfast.
Cabbage chips: Now that kale has gone mainstream, you can find it everywhere. Kale chips have become a recent (and favorite) addition to my suitcase because (1) they don’t require refrigeration and (2) they help make sure I get my daily servings of veggies.
Vegetable juice: Although not my personal favorite, vegetable juice also provides much-needed daily servings of vegetables, is low in calories, and much cheaper than kale fries.
Dry meat sticks without sugar. I like these because they travel well in purses, beach bags, and glove boxes and require no refrigeration. They are also great between meals to keep your blood sugar stable. I have tried several brands, but my rule of thumb is to read labels carefully: dried meats are notorious for being packed with sugar, so always, always, always make sure to select only the ones that are sugar free.
Dried edamame: These crunchy pecans are packed with protein and make a great pre-workout snack.
Almonds and sunflower seeds: Nuts and seeds are a travel necessity for me. I measure out one- or two-ounce servings, put them in sandwich-size pouches, and keep them handy in my purse in case dinner or lunch is late (they make great beach day snacks too).
Stevia: If they stopped making stevia, I would have to seriously reconsider whether I could get on with my life. Although some people find this sweet herb to have an unpleasant aftertaste, to me it is heaven. I put it in my morning cocoa powder, add it to club soda + lime to make a refreshing soda-like drink, mix it with lemon + water for a healthy lemonade … I could go on, but I think you get it . Fortunately, stevia is everywhere these days, so you can get it in powder, tablet, packet, or liquid form and use it in place of the harmful artificial sweeteners and sugar that most restaurants provide.
Whole grains. It can be extremely difficult to find whole grains (or even those that aren’t full of sugar, like the standard continental breakfast oatmeal). I travel with packets of instant oatmeal, whole grain crackers, and rice cakes to make sure I’m not eating refined carbs and causing blood sugar spikes and unpleasant cravings.
Drinks: Go down any aisle at the grocery store and you’ll be able to find a multitude of options for adding a small amount to your water, from packets of green tea to electrolyte powders to fruit-flavored drops. Personally, I’m not a huge fan of chemicals, but many of these options are much better for you than sodas. And besides, you’re on vacation … why not live a little?
So you’re probably thinking …
Are you crazy? I’m not packing all that stuff!
Well, you don’t have to. Even I don’t pack all these things all the time. For a recent trip to Costa Rica, for example, I packed everything because I wasn’t sure what would be available. For weekend getaways, I tend to pack my breakfast and snacks. It’s your journey – make it work for you and keep it healthy!