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This post was updated on March 16, 2016.

Eating healthfully on a regular basis can be challenging enough. Factor in travel, and it makes things a little more difficult.

No refrigeration (unless you take a cooler or can utilize a mini-fridge), no kitchen (if you’re in a hotel), crappy airport food, and a fast food joint within a stone’s throw of just about anywhere, and it’s way too easy to get derailed.

And when you factor in dietary restrictions, it can get even harder.

My family and I usually take a substantive vacation late winter/early spring and instead of “winging it,” as I’ve been known to do in the past, I now put a lot more thought and planning into what we’ll eat and what we’d do if we got backed into a corner with no good food in sight. 

I also work with a lot of clients who travel for work and these suggestions have helped them navigate how to eat when they’re away from their kitchens. 

Let’s talk about what to take along and also how to eat in restaurants.

Firstly, I pack a bag (yes, an extra bag) with some yummy and nutrient-dense food, including food for the plane ride. And I pack enough so that we could, in a pinch, eat these things for lunch, which also saves money.

This is my go-to travel stash, which we not only fly with, but also take in the car for road trips:

• Nuts (All kinds. I always make sure that there are Brazil nuts in the mix, as they’re rich in selenium, which your thyroid loves.)
• Seeds (Mostly pumpkin and sunflower. Sunflower seeds are high in selenium as well.)
• Roasted seaweed (It’s tastier than you might think. And full of iodine, which keeps your thyroid humming.)
• Organic turkey sticks
• Organic, grassfed beef sticks
• Kind Bars (Some of the Kind Bar flavors are way too sweet for me. My favorite? Almond Walnut Macadamia.)
• Larabars (Ditto above about them being pretty sweet.)
• Wild salmon packets
• Sardines
• Dried fruit (Should be eaten in moderation.)
• Pre-mixed breakfast porridge (see recipe below) stored in ziploc bags
• Green drink powder

In lieu of packing these foods, you can also investigate health food stores in the area you’re traveling and get them – along with other foods – once you arrive at your destination.

About that green drink powder. Don’t turn your nose up just yet, especially considering that Dynamic Greens adds stevia (a natural sugar substitute) to their products. My gosh, are their green powders sweet. Way too sweet for me. It’s kinda like drinking an earthy Kool-Aid with twice the sugar. (Only stevia won’t wreak havoc on your blood sugar, so you stay nice and steady.)

Okay, so maybe the chocolate flavor doesn’t taste like Kool-Aid, but the berry, grape, and strawberry kiwi flavors sure do. And it comes in mint. Sometimes I mix the chocolate and mint for a drinkable Thin Mint. They also have some new flavors including espresso and pink lemonade. You can find all of these flavors here.

(Any parents out there having a difficult time getting your kids to eat greens? Try these green drinks! My toddler loves the grape and berry flavors.)

So what do I do to make Dynamic Greens more palatable and less sweet? I cut them with regular, non-sweetened greens powder from my co-op. Perfect.

Greens are a constant in my diet, and when I’m traveling and there is no kale, collards, or chard in sight, it’s green drink to the rescue. Greens improve immune function (good for those with autoimmunity), are chock full of antioxidants, keep your digestion in check, and are detoxifying and alkalinizing. They can make you feel lighter and brighter and give your face a healthful glow. They’re non-negotiable for me, and should be for you too.

Here are recommendations for dining in restaurants:

• Firstly, don’t worry about being “that person.” Just take care of yourself.
• Sleuth out restaurants that offer quality food – organic, locally- and sustainably- produced, etc. Here are some websites that will help: Local Harvest, Eat Well Guide. 
• If you’re on a restricted diet, make small cards that list the foods you don’t eat. Most restaurants are accommodating. If you hand your server a card, there’s nothing lost in translation from you to the server, to the kitchen, then to your plate. The server can simply give the card to the kitchen.
• When in doubt, focus on meat and veggies. Avoid veggies cooked in low-quality vegetable oils – ask the kitchen to roast them.

So, how do you stay healthy on the road or in the air? Do you pack a carry-on of your own food, or do you wing it and hope for the best? I’d love to hear how you deal with eating healthfully when you’re away from home.

Easy Breakfast Porridge
This super easy breakfast can be made ahead of time and stored in ziplock bags. When traveling, find a bowl, spoon, and some form of milk and you have a great breakfast.

You can get your milk of choice (dairy (if tolerated), hemp, coconut, etc.) at a healthfood store. With alternative, non-dairy milks, depending on your refrigeration situation, you can either get the larger container or smaller individual sizes that can be kept at room temperature. Also, many coffee shops will sell you a cup of milk, including non-dairy milks (“mylks”). 

Serving size: 1 breakfast

1 tablespoon each of the following:

• ground flax
• sunflower seeds
• chia seeds
• cacao nibs (I use a little less than 1 tbsp, because cacao can be too stimulating for some people, including me)
• hemp seeds
• dried fruit

Add broken nuts pieces, amount to your liking (I really load it up). Soak all for at least 10 min. in your favorite milk and enjoy.