Nom & Go

Packin’ + Snackin’: A Betty’s Guide to Travel Food

By Claire Lempert

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Calling all traveling Betties: how are you planning your on-the-go noms this summer?

While we LOVE traveling, it can definitely mess with our normal food schedules. Wild schedules, flight layovers, grocery stores out of reach and the temptation to eat out every night can make vacation v challenging.

So how can we make healthy food decisions AND enjoy it? We’ve collaborated with Wellness Concepts, a team of registered dietitians who provide custom nutrition programs, to share some travel-eating tips and on-the-go meal suggestions! Don’t let your diet rob you from enjoying your vacation.



Navigating between different time zones and jet lag can make it easy to slip into poor eating schedules. So, let’s make a game plan: Adjust to your new environment by planning meals during appropriate corresponding times in the new time zone.

The same goes for your actual noms. Try to eat as you would back home, avoiding the temptation to go wild and overboard with feasts. So, say cereal and fruit is your go-to for breakfast – try to keep that your vacay norm, too.



When it comes to healthy eating on the road, pit stops can be a pitfall.

Avoid the junk altogether by packing your own cooler of healthier-for-you snacks that can help you stay on track, especially if it’s a multi-day trip.

Some wholesome, road-friendly snacks include: low-fat yogurt, cottage cheese, applesauce, fruit, sliced cold cuts, hummus, nuts, seeds, rice cakes, pretzels, and water.



Let’s be real, Betties. It’s hard to avoid fast-food on your journey – whether that’s on the road or in airport terminals. And that’s okay. It’s fast, convenient and fresh.

But, when you do, try to take advantage of some lower-fat meal options. While not all fats are bad (in fact, quality fats like avocado and nuts are SO beneficial to your body and brain!), those found in fast-food joints tend to be empty, nutritionally speaking, and will leave you feeling *bleh*. Instead, look for entrée options full of protein, like grilled meat or veggie burgers. Paired with a salad (just watch the dressing!) or plain baked potato, you’ve got a solid, nutritious meal that’ll keep you full during your travels.

Ah, you’ve *finally* arrived. Once you get to your destination, if you’re staying in a hotel, you’ll most likely have access to a room fridge packed with sweet and savory snacks and vending machines full of chips, candy and other quick fixes. And though both can be convenient when the munchies strike, it often results in frenzied food binges late at night, when you aren’t even necessarily hungry.

Instead, stock up your fridge with your own health-conscious yums. (TBH, hotel food prices are a racket anyways and this can save you A TON of money!)



Betties, staying hydrated is one of the simplest, yet crucial things you can do to care for your body on vacay. Be sure to carry a refillable water bottle while you’re out and about. Not only is water essential to your bod functioning at its best, drinking water can help keep you feeling “full” throughout the day.



*sigh* Vacations are allllll about relaxing, but plugging in some physical activities and/or exercise can provide some much-needed movement. A lot of trips can easily be made more active, especially if you decide to walk between sites or play sports like beach volleyball or swimming. Many cities now offer alternate modes of transportation, like biking or scooters. Hey! Don’t forget those hotel amenities – take advantage of that convenient gym or pool to get some sweat in.



At the end of the day, you’re on vacation, Betties! Let yourself indulge and savor the local cuisine, while layering in meals and movement that nourish your body. A mindful balance will actually allow you to enjoy your vacation to the fullest.



Alright Betties, we’ve talked through healthy travel eating habits. Now let’s get packing.

Wellness Concepts has compiled a list of some of the best and most-convenient foods – available at airports, stores, and cafeterias – to keep you charged while you travel.


· Instant oatmeal

· Low-fat cereal

· Energy bars

· Whole wheat pretzels

· Rice cakes

· Whole-wheat bagels

· Low-fat popcorn


· Fresh fruit with a thick skin or peel such as oranges, tangerines or apples

· Dried fruits like raisins, figs, and apricots

· Applesauce

· 100% juice


· Pre-washed cut vegetables like celery, red peppers, radishes, zucchini

· Baby carrots

· Vegetable juice

· Corn on the cob

· Kale or carrot chips


· String cheese

· Portable yogurts

· Low-fat or skim milk


· Packaged tuna or salmon

· Turkey or soy jerky

· Peanut butter

· Low-fat yogurt

· Hummus and bean dips

· Roasted chickpeas

· Nuts, such as peanuts, almonds, pistachios and cashews

· Seeds, such as sunflower or pumpkin


If you’re concerned about your nutrition, we want to help!

Book your appointment with our Wellness Coordinator who will work with you to create a nutrition plan that keeps you feeling your best – at home or on your travels.


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