Summer is coming, and so are the holidays… Traveling is a wonderful experience, whether for business trips or active vacations. But maintaining a balanced diet while traveling can be a challenge. It is important to plan well to stay energized and avoid relying on ultra-processed foods offered in convenience stores and fast-food restaurants along the highway.
In brief
- Plan your meals and snacks according to the length of the trip and your activities.
- Non-perishable snacks (nuts, dried fruit, energy squares and energy balls) can go anywhere.
- Perishable foods (yogurt, cheese, sandwiches) should go in a cooler with ice packs.
- Bring several bottles of water, and electrolytes on hot, active days.
- Enjoy fruit and vegetable stands and local products.
Planning: the key to healthy eating
1. Assess your needs: before leaving, think about the length of the trip, the intensity of your activities and your specific needs. Plan suitable meals and snacks to avoid energy slumps.
2. Make a list: write down the healthy, practical foods to bring. Separate non-perishable foods (nuts, dried fruit, crackers, energy squares and energy balls, peanut butter) from perishable foods (yogurts, cheeses, sandwiches, homemade muffins), which must travel in a cooler.
3. Plan your meals: prepare easy-to-transport dishes, such as jar salads, vegetable wraps, whole-grain sandwiches, hummus with crackers, cheese, fresh fruit and raw vegetables. Include protein, carbohydrates and a little fat for balanced meals.
“To-go” snacks
- Zenit energy snacks: our energy balls made with dried fruit and our energy squares can go anywhere and do not require refrigeration.
- Dried fruit and nuts: apricots, raisins, figs, almonds, cashews, hazelnuts… excellent sources of nutrients that are easy to transport.
- Raw vegetables and hummus: carrot, cucumber and bell pepper sticks with hummus for a satisfying snack (in the cooler).
- Yogurt and fresh fruit: if you have a cooler, Greek yogurt and fresh fruit are very good options.
Hydration: don’t forget it!
Hydration is essential, especially during intense physical activity and in hot weather. Bring one, two or even three reusable water bottles. For long, active days when you sweat a lot, add Zenit electrolytes, available in a convenient format.
Additional tips
1. Limit fast food: it is often high in calories, saturated fat, salt and sugar. Choose meals prepared in advance or local grocery stores and markets instead. A small bakery or local health-food store will often offer good options.
2. Eat regularly: do not skip meals, so you can maintain your energy and avoid hunger pangs.
3. Be flexible: unexpected things happen when traveling. That is precisely why you should keep healthy snacks on hand.
4. Discover local products: stop at roadside fruit and vegetable stands: you will discover new flavours, stock up on vitamins and support local producers!
Conclusion
Eating well during an active trip requires a little planning and good food choices. With these tips and your Zenit snacks, you will be able to fully enjoy your adventures. Have a great trip and a wonderful vacation!
Frequently asked questions
What snacks should I bring when traveling without a fridge?
Nuts, dried fruit, whole-grain crackers, individual portions of peanut butter, whole fruit such as apples, and energy squares or energy balls.
How can I keep food cold while traveling?
Use a cooler with several ice packs or ice, keep it in the shade and do not leave perishable foods at room temperature for more than 2 hours.
How can I eat well on the road?
Plan your meals, bring a cooler and snacks, eat regularly and choose local grocery stores and markets rather than fast food.
Danielle Dubois, nutritionist
Founder of Zenit Nutrition
References
- Health Canada. Canada’s Food Guide, 2019. guide-alimentaire.canada.ca
- Government of Canada. Food safety tips for lunch boxes. canada.ca
- American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. PMID: 17277604