All of these foods require no refrigeration and can get through airport security (at least I was able to get them through). 

The goal of packing healthy food and eating while traveling, in general is:

·        to have convenient, non-processed foods available to you at all times during your travel (the dried “fruit” on the plane just doesn’t cut it).

·        to encourage you to eat every 3-4 hours, so your energy and your metabolism don’t take a beating.

·        to always combine a protein with a carbohydrate, so that your food is absorbed slower and you can keep hunger a bay.

First, I’ll list foods by category and then lay out a travel meal plan.

 Recommended Convenience Bars

•      Lara Bars (round out this meal with a low fat protein, like chicken or tuna)

•     Odawalla High Protein (round out this meal with a piece of fruit)

•     Trio Bars (round out this meal with a piece of fruit)                                 

Fruit

            Fresh fruit.  I know first hand that you can get the following fruits

through airport security:  apples, bananas, oranges.

                        Dried fruit.  The best dried fruit is dried whole fruit.  It is in bags by the

raisins at the grocery store.  Read the ingredients, you want fruit

that does not have added sugar.

              VEGGIES

                        Veggies are a little trickier when traveling.  Here are a few suggestions on

veggies you can pack:

·        Baby carrots

·        Cut celery

·        V8 or other vegetable juice

Remember, since getting your veggies in during traveling is difficult, ALWAYS order at least one serving during each meal.

             Protein  (eat any of these foods alone or in combination with fruit or starch)

• Vacuum-sealed bags of Tuna (I recommend a flavored tuna, like lemon pepper or teriyaki.  They don’t have the fishy smell that will annoy your fellow travelers.  These are available on the shelf near the regular tuna at the grocery store).
• Vacuum-sealed bags of Chicken
• Raw nuts (not salted or roasted)
•  Protein powder (I usually put a couple scoops in a plastic container.  I use it to give a boost to my oatmeal, yogurt, or to slow the absorption of fruit juice.)  

Starches

•  Whole-wheat crackers (I like Kashi’s TLC’s.) Take these out of the box and put in a zip loc bag for easier traveling.  Be sure to eat these with a protein
•  Instant Oatmeal (Bypass the croissant and make instant oatmeal in your room. Run bottled water through the coffee maker.   I like to add a little protein powder and nuts to slow absorption.  Add protein powder after you’ve added the water.  Hot water is always available at coffee shops in airports and gas stations, too.)

Other food tips

•  Bring large zip loc bags to put uneaten portions of tuna or chicken in or for garbage
•  Pack plastic forks. 

Sample meal plan (using the above mentioned foods):             It’s not gourmet, but it will keep you energized and working toward your fitness goals.

Breakfast:                     Odawalla High Protein Bar and Fruit OR  Oatmeal with protein powder, dried fruit and nuts.

            Morning Snack:            ¼ c. Dried fruit and ¼ c. raw nuts

Lunch:                          3-5 oz. bag of tuna or chicken, whole wheat crackers, tomato juice and piece of fruit.

            Afternoon Snack:          Trio Bar and Fruit

            Dinner                          3-5 oz. bag of tuna or chicken, whole wheat crackers, baby carrots, and fruit

Share your healthy eating tips while traveling!

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