SHELLY GUZMAN JOHNSON, MS, RD, CD, CSSD
Registered Dietitian
Specialties: Weight Management, Sport & Performance Nutrition, Emotional Eating
Credentials: CD, MS, RD, CSSD
Traveling is at its height during the holidays. Braving long wait times, crowds, germs, and turbulence can create a stressful experience that can derail even the most health-conscious traveler. Stressful times like these are exactly when your body most needs nourishing food and hydration. Don’t get tripped up by the disruption to daily schedule or the overwhelming selection of foods readily available within most airports. Follow these strategies to eat right at the airport and on your flight, which will ensure sustained energy and immune support throughout your travels:
1. Bring one complete snack (complete snack = protein + carbohydrate) per 3 hours travel
· ____ hours travel x 1 complete snack = ______ snacks to bring or purchase
2. Aim to drink 8 ounces of water for every 1 hour in flight.
· 8 ounces water x ______ hours in flight = ________ ounces of fluid (bring or purchase a bottle that holds this volume and can be re-filled as needed)
· Bonus of staying well hydrated is that hitting the restroom forces you to move, which keeps blood flowing in your legs, preventing against issues like deep vein thrombosis (DVT), blood clots in the legs.
For more personalized tips to follow, schedule to see one of our dietitians by calling 425-861-6258 or email 2020lifestyles@2020lifestyles.com.
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Travel Nutrition Ideas: Pair protein and carbohydrate foods for a satisfying snack or mini meal |
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Protein Combine 2-3 + add carbohydrate |
Carbohydrate (Always pair with a protein) |
Complete Snacks Protein + Carbohydrates |
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Hard-boiled eggs |
1/4 cup dried fruit |
Protein Bar with at least 15g protein |
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String or single serving cheese or pint of milk |
1-piece whole fruit or fruit leather or fresh vegetables |
Mini hummus + pretzels + 2 cheeses |
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1oz. jerky or beef stick |
Handful of whole grain crackers |
Greek Yogurt + granola |
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1/4 cup roasted chickpea snacks |
Handful of pretzels |
Fruit and yogurt Parfait + handful of nuts |
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1/4 cup raw or roasted nuts |
Single serve tortilla chips or baked chips |
Oatmeal packet + hot water or milk carton + protein powder or nut butter |
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1/4 cup dry roasted edamame |
2 x 6” tortillas |
Popcorn + 2 beef sticks + 1 cheese |
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Individual nut butter packets |
Oatmeal packet |
2oz. jerky + roasted chickpeas + fruit |
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High Protein (Just add a carbohydrate) |
3-4 rice cakes |
Cereal + milk carton + nuts |
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Tuna, salmon or chicken packets |
1/3 cup granola |
2 hard-boiled eggs + nut-based bar |
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3-4oz. Deli meat (eat within 3 hrs) |
2 cups popcorn |
Tuna, salmon or chicken packet + crackers |
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Scoop of protein powder (whey, plant) |
Granola or Cereal Bar |
Any carbohydrate (crackers, pretzels, chips, popcorn) + scoop of protein powder, pint of milk, or 3oz. jerky |