Sticking to Your Food Goals While Traveling with the Family

It’s the perfect time of year for traveling and taking on new adventures. Traveling can be an amazing way to make memories. However, if you are trying to change your eating habits and keep up with food goals, it can make travel less enjoyable. The good news is, it doesn’t have to be this way. We have a few tips for sticking to food goals while traveling.

Sticking to Food Goals While Traveling

Pre-Planning your Accommodations Can Help!

When you are planning to travel it can be easy to pick the hotel that has the best price or is closest to attractions. While that is important, making choices about your accommodations should also include another important factor. When looking for a place to stay, look for something that will help you to keep up with your food goals. Don’t let this add stress to your planning. Here are a few tips to make the most of choosing your accommodations.

• Check into continental breakfast offerings - When traveling, free breakfast can be a great incentive for choosing a hotel. However, most places offer breakfast items that don’t line up with your food goals. Talk to the location to find out what options will be available and whether they will line up with your needs.
• Make sure there is a way to store food items you need - Not every hotel/resort will have a refrigerator on site. When picking out your accommodations, make sure to ask about a place to safely store food items so you can prepare yourself if needed.
• Ask about coffee makers - Not all rooms offer coffee makers in the room anymore. If you are wanting to bring your Amla Green Hibiscus tea, you will need a way to boil your water for your morning tea. Inquire about coffee makers and whether one can be added to your room when you check in.

Research the Area

When booking a reservation for a vacation it can help to spend some time on researching the area. Visiting somewhere new can be a great adventure. However, it can also leave you far from stores you know sell items you need. Spending a bit of time on research in advance can help you to make the most of your vacation without working against your food goals. Here are a few things to consider.

• How far away are grocery stores/specialty shops? - If you are developing new eating habits, you may have to buy some of your food items when you arrive. It can help to spend some time looking for locations that sell items you will need. While you may be able to find certain items near home, they may not be as readily available in another area.
• Which delivery services are in the area? - Services such as Amazon same day and Instacart® are heavily relied upon by travelers. These services may be easily accessible close to your home but hard to find in an area you are visiting. Take some time to look into which services you might rely on.
• Are there restaurants in the area that meet your needs? - Not every area will have the same food options but you can sometimes find hidden gems when visiting new places. Take some time to research restaurants in the area to find places that will have a menu that will either deliver foods you enjoy or serve foods in house you can enjoy.

Buy Before you Travel

Not all items will be available where you are visiting. This is a good time to prepare a handful of items you will need to take with you. While fresh produce might not be easily transported, there are many non-perishable options you can pack with you. Taking the time to pack the items you need before traveling can save you time and help you stay the course when traveling. Here are a few things to consider.

• Buy Amla Green - One of the best ways to add a boost of nutrition to your meals while traveling is to include a scoop of Amla Green. Buy your Amla Green products before traveling to make sure you have them on hand when you are on the go.
• Pick up small convenience items - Do you eat smoothies/smoothie bowls every morning? Are you a huge fan of overnight oats? Does chia seed pudding offer you a treat you can enjoy? Pick up items such as small travel blenders, mason jars, or travel measuring cups and bowls to pack in your luggage.
• Buy non-perishable staples - There are many recipes you can make after visiting a local farmer’s market or grocery store. Instead of worrying about finding specialty items on vacation, purchase them in advance and bring them with you in your luggage. Items such as dried fruits can be perfect for snacks while out enjoying a variety of attractions.

Communicate Your Needs

When traveling with others it can be hard to communicate what you need. However, sticking to your health goals is important. The best way to avoid situations that will work against your health goals is to be honest with those in your party who might not share the same goals. It will help you to all choose restaurants and experiences that meet your needs. While you may not control the entire trip’s itinerary, having an open honest conversation about your needs can help to avoid some locations/situations that would be difficult.

Plan for Snacks

When traveling, many will plan for meals and forget to plan for snacking. If you include snacks in your eating habits, you will want to make a plan for these items. This might mean making home-made trail mix before going or planning to purchase items you know you can eat. Stick with non-perishable items when possible to avoid carrying extra bags/coolers. It can also help to look at what produce options might be in the area to help you pick up fresh produce to bring along. With a small bit of pre-planning you can stick to your goals while still enjoying some of your favorite snacks.

Page Medically Reviewed and Edited by
Cyrus Khambatta, PhD

Cyrus Khambatta, PhD, is a cofounder of Mastering Diabetes and Amla Green is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. Using an evidence-based approach to nutrition and fitness, he first reduced his own insulin usage by more than 40%, and has educated thousands of people with all forms of diabetes how to reverse insulin resistance using food as medicine. Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine (ACLM) Conference, Plant Stock, and has been featured on Forks Over Knives, NPR, PBS, KQED, Fast Company, and is the author of the upcoming book Mastering Diabetes.

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