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Healthy Habits While Traveling


We know how hard it can be to stick to a diet and fitness routine while traveling and enjoying the best of a new place, so we tapped our team of Registered Dietitians to chime in on their best tips for creating and sticking to healthy habits while on vacation. With the long summer weekends behind us, we’re leaning on these tips to stay  on track with our goals.


    1. Opt for Healthy Snack Options in the Airport and on the Plane

    While waiting in the terminal, there are a lot of different options to pick from when looking for restaurants. Some tips here are to incorporate a lean protein option (I.e. grilled chicken, tofu) in your entree, try to add veggies whenever possible, get sauces or other higher calorie condiments on the side, and choose the smaller size options for meals. If you are just looking for a small snack from the terminal shops, try for some fresh fruit, nuts, or even bring a scoop of your Personalized Protein Powder with you. 


    On the airplane, order low or no calorie drinks such as water, coffee, tea, or diet soda. Limit regular soda and alcohol to control empty calories and sugars. Typically, a small bag of pretzels or other similar snacks is offered to passengers. This is usually small and portion controlled, so it’s okay to include. 

    2. Pack Snacks Before Leaving

    If you don’t have access to a refrigerator or a cooler, keeping nutritious, non-perishable snacks on hand can be a convenient way to stay on track with your diet. Some examples of these types of snacks include: whole fruit, nuts, protein bars, jerky, and raw veggies with travel-sized dips or nut butter. If you are able to keep snacks cool, things like cheese sticks, Greek yogurt, and slices of lean deli meat are great options as well. You can also use your Personalized Gainful Protein Blend while traveling, and pick up your favorite milk at a convenience store on the road or at the airport to mix with it. Your Blender Bottle can easily come along on the ride to make mixing your shakes easy and hassle free.

    3. Find Ways to Stay Active

    Staying active doesn’t necessarily have to look like going to the gym. Some convenient ways to stay on top of your fitness while traveling include: taking a 15-30 minute walk around the airport or where you are visiting, trying online fitness classes, doing bodyweight exercises that require no equipment (such as push ups, lunges, squats, jumping jacks), starting your day with laps around your hotel pool, opting for biking, walking, and hiking over mobile transportation, and, if you have access to it, visiting your hotel’s fitness center.

    4. Stay Hydrated

    A major key to success while traveling is staying constantly hydrated. When we travel, oftentimes we experience more dehydration than usual from being in transit, adapting to new climates, and being in the sun. One of the easiest ways to feel your best while traveling is to bring a reusable water bottle with you and make sure to refill it constantly throughout the day. Our Personalized Hydration packs are the perfect travel buddy and are a great way to add some flavor to your travel day! Just pack a few in your carry-on bag and add them to your water bottle to quench your thirst.


    Whether you’re getting away this weekend or planning your next escape, these tips will keep you on track with all of your fitness goals no matter how far or how long you’re traveling. More than anything, remember to be fully present and enjoy yourself! We’re always here for you, whether you have a question about adapting your routine while traveling, or are eager to kick it back into high gear when you return, you can always reach us by emailing RD@gainful.com


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