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Eat to maintain proper digestive function.
Eat to maintain proper blood sugar regulation.
Follow a plan that will help you reach your own personal health goals.
Travel tips
Use a cooler bag with a reliable/leak-proof ice pack to keep foods fresh in your hotel room.
Request a mini-fridge in your hotel room. If necessary, claim you have severe food allergies.
Pack foods in tall/narrow containers that stay upright and won’t spill.
Make good use of small and large zip-lock bags.
Prior to your departure date, scout online for a Whole Foods Market, Trader Joe’s, or other organic grocer or natural food co-op at your destination.
If you’re traveling by air, keep small, 2-3-ounce spill-proof containers around for liquids, and be sure the volume size of the container is stamped on it so that the TSA can see it easily. I highly recommend carrying extra-virgin olive oil this way for use on salads, etc.
Use clear liquid containers for items like guacamole so that they can be viewed easily.
Dry foods are perfectly acceptable in carry-on bags.
Keep extra protein and fat sources on hand like jerky and nuts in the event of a flight delay. They’re lightweight, so it’s easy to pack extra.
You can usually find salads with meat at airport food vendors. Simply remove the unwanted ingredients, and ask for lemons to use for dressing with the olive oil you have brought with you.
Bunless burgers can often be made to order.
In a pinch, very dark chocolate, nuts, and/or trail mix can work as healthy snacks.
carry these items with you:
A small can opener.
A small but sharp knife (only in your checked bag, not your carry-on, as the TSA will confiscate it).
Small empty food storage containers and zip-lock bags for leftovers or ice.
Plastic utensils or a set of reusable utensils.
A few paper or reusable lightweight plates.
A small salt shaker (Redmond Real Salt makes one).
Travel-sized jars of spices/herbs, such as black pepper, cinnamon, garlic powder, rosemary, or oregano.
A small sponge and dish soap (if you have reusable items). This is especially helpful during a road trip.
When you travel, you may need to take some foods with you in order to continue to eat healthy. Here is a list of possible protein, carbohydrate, and fat options for traveling.
Easy protein
Applegate Farms deli meats (avoid any with carrageenan).
Canned wild salmon or tuna. Wild Planet, Whole Foods, and Trader Joe’s are good brands.
Wild smoked salmon or precooked wild shrimp.
Imported meats like chorizo often only have pork, spices, and salt as ingredients.
Whole roasted chickens (either plain/salt and pepper, or with only ingredients you can recognize, as most contain undesirable ingredients).
Jerky or kits from companies like Steve’s Original, Sophia’s Survival Food, or US Wellness Meats. Avoid brands with soy or additives you don’t recognize.
Hard-boiled eggs.
Nuts (though more fat than protein) are good in a pinch.
Easy fats
Extra-virgin olive oil in a portable, spill-proof container.
Coconut oil sold in packets (Artisana brand), or use a spill-proof container.
Nut butter, coconut butter packets (Artisana brand), or even a jar if you pack it in your checked suitcase.
Macadamia nuts, walnuts, hazelnuts, coconut flakes.
Guacamole is easy to find and easily portable.
80%+ dark chocolate—good quality, low sugar.
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